Resistance band exercises you can do at home
A set of bands is most of a home gym. They pack into a bag, they anchor to a door handle or a gate post, and one band covers rows, presses, squats and hip work. These are the band exercises coaches use most at home.
Every photograph here is a generated illustration of what a coached session looks like. None shows a Fit Bud client or a result.
Book a first sessionResistance band exercises
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Band row
Anchor the band to something that cannot move, then squeeze the shoulder blades.
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Band pull-apart
Arms straight, pull until the band touches the chest.
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Mini-band squat
Press the knees out against the band all the way down.
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Lateral band walk
Stay low and keep the feet parallel as you step.
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Band chest press
Band behind the back, press straight forward from the chest.
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Band biceps curl
Stand on the band and keep the elbows still at the sides.
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Band overhead press
Split stance for balance, ribs down as the arms go up.
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Banded glute bridge
The band above the knees makes the hips work to keep the knees apart.
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Band face pull
Anchor high, pull toward the forehead with the elbows wide.
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Band deadlift
Stand on the band, hinge at the hips, then stand tall.
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Seated band row
Band around the feet, sit tall, pull to the waist.
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Overhead band extension
Elbows point up and stay beside the head.
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Pallof press
The band pulls sideways; press straight out and do not let it turn you.
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Kneeling band pulldown
Band anchored over the door; pull the elbows down to the ribs.
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Band woodchop
Turn from the hips and the chest together, arms stay long.
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Band squat
Stand on the band with the handles at the shoulders, then squat.
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