5 Resistance Band Home Workouts

If you are in the market for some affordable home gym equipment that takes up little to no space and offers a multitude of workouts and exercises, then you might want to consider resistance bands. Resistance bands are all you need to create a challenging full-body workout, they allow you to add difficulty to basic bodyweight motions such as push-ups,  squats, leg lifts, and much more!

Below we have listed some of our favorite workouts you can do at home with resistance bands!

One Arm Bicep Curl

This move is dedicated to your biceps – and who doesn’t love a decent bicep workout! Kettlebells and dumbbells can be hard to store if you don’t have a dedicated home gym to store them in, but thankfully you can swap out those bulky weights for some resistance bands and do the exact same exercise!

How To:

  1. Stand with feet shoulder-width apart with both feet on the resistance band.
  2. Grasp the band with one hand and hold it with your arm down at your side, palm facing forwards.
  3. Bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction.
  4. Then lower slowly back to the start.
  5. Do all your reps on one arm, then switch.

Glute Bridge

This is a very simple way to elevate your glute bridges and make you really feel that burn we all secretly love!

How To:

  1. Tie a band around your legs right above your knees.
  2. Lie face up with your feet on the floor, bending your knees to 90 degrees.
  3. Raise your hips until your shoulders, hips, and knees align, contracting your glutes through the entire movement.
  4. Repeat 15–20 reps.

Lateral Walk

If you want to build that butt even faster, try adding a resistance band to your lateral walks! Lateral walks work your gluteus minimums and Medius muscles and boy can you feel it working overtime with the band!

How To:

  1. Loop one resistance band just above your knees and another around your ankles.
  2. Drop into a half squat position with your feet shoulder-width apart to create tension in the bands.
  3. Take a small step to the side, keeping tension in the bands as you move.
  4. Do all the steps in one direction, then switch.


I can’t think of anything I would rather do less than a resistance band push up, but I do know there are some of you guys out there that could do this and not break a sweat! So if regular push-ups aren’t difficult enough for you, try incorporating a resistance band.

How To:

  1. Get in a plank position, draping the resistance band across your upper back and holding the ends under your hands.
  2. Drop your chest down towards the floor, then contract your glutes and abs and push straight up until your arms are fully extended.
  3. Repeat

Overhead Banded Squat

This full-body workout will have you building muscle like it’s nobody’s business. The overhead banded squat is an overhead squat variation and an exercise used to strengthen the muscles of the legs and shoulders.

How To:

  1. Stand on the resistance band with your feet shoulder-width apart.
  2. Position your hands at shoulder level with your palms facing up, holding the resistance band.
  3. Drop into a squat, then push back up and fully extend your arms so you raise the resistance band overhead.
  4. Then lower slowly into another squat.

If you are considering purchasing a resistance band, be sure to check out the DS range here!