Top 7 Resistance Band Workouts for Strength Training at Home

Updated January 2026

Resistance bands are an excellent tool for strength training at home, providing versatility and effectiveness without the need for bulky equipment. They are perfect for all fitness levels and can target every major muscle group. Here’s a list of the Top 7 Resistance Band Workouts that you can easily incorporate into your routine to build strength and improve your fitness.

1. Resistance Band Squats

Target Muscles: Quads, Glutes, Hamstrings
Difficulty Level: Beginner
Calories Burned: Approximately 200 calories per hour

Workout Table:

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 12-15 | 30 seconds |

Equipment Needed: Resistance band (medium tension)

How to Do It: Stand on the band with feet shoulder-width apart, holding the handles at shoulder height. Lower into a squat while keeping your chest up, then rise back to standing.

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2. Resistance Band Chest Press

Target Muscles: Chest, Shoulders, Triceps
Difficulty Level: Intermediate
Calories Burned: Approximately 220 calories per hour

Workout Table:

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-12 | 30 seconds |

Equipment Needed: Resistance band (medium to heavy tension)

How to Do It: Anchor the band behind you at chest level. Hold the handles and press forward until your arms are fully extended, then return to the starting position.

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3. Resistance Band Deadlifts

Target Muscles: Back, Hamstrings, Glutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories per hour

Workout Table:

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-12 | 30 seconds |

Equipment Needed: Resistance band (heavy tension)

How to Do It: Stand on the band with feet hip-width apart, holding the handles. Hinge at the hips, lowering the handles towards the ground while keeping your back straight, then return to standing.

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4. Resistance Band Rows

Target Muscles: Back, Biceps, Shoulders
Difficulty Level: Intermediate
Calories Burned: Approximately 230 calories per hour

Workout Table:

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 12-15 | 30 seconds |

Equipment Needed: Resistance band (medium tension)

How to Do It: Anchor the band at a low point, grab the handles, and pull towards your torso while squeezing your shoulder blades together.

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5. Resistance Band Shoulder Press

Target Muscles: Shoulders, Triceps
Difficulty Level: Intermediate
Calories Burned: Approximately 210 calories per hour

Workout Table:

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-12 | 30 seconds |

Equipment Needed: Resistance band (medium tension)

How to Do It: Stand on the band with feet shoulder-width apart, hold the handles at shoulder height, and press upwards until your arms are fully extended.

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6. Resistance Band Glute Bridges

Target Muscles: Glutes, Hamstrings
Difficulty Level: Beginner
Calories Burned: Approximately 180 calories per hour

Workout Table:

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 15-20 | 30 seconds |

Equipment Needed: Resistance band (light to medium tension)

How to Do It: Lie on your back with the band around your thighs, feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top.

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7. Resistance Band Lateral Band Walks

Target Muscles: Glutes, Hip Flexors
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per hour

Workout Table:

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-15 | 30 seconds |

Equipment Needed: Resistance band (light tension)

How to Do It: Place the band around your legs just above your knees. Step sideways in a controlled manner, keeping tension in the band.

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Incorporating these resistance band workouts into your routine can help you build strength effectively at home. For those seeking personalized guidance, consider trying HipTrain, where you can access affordable live 1-on-1 personal training sessions with certified trainers. Our sessions are flexible, making it easy to fit into your busy schedule, and eligible for HSA/FSA expenses.