Band Workout


A resistance band workout is an effective and versatile way to build strength, improve muscle tone, and enhance flexibility. Resistance bands are portable and suitable for all fitness levels. Here’s a full-body resistance band workout to target major muscle groups:


Start with a few minutes of light cardio (e.g., jogging in place, jumping jacks) to warm up your muscles.

Resistance Band Exercises

Perform each exercise for 10-15 repetitions and complete 2-3 sets. If you’re new to resistance bands, start with a light resistance band and gradually increase the intensity as you progress.

Banded Squats

Place the band around your thighs, just above your knees. Stand with feet shoulder-width apart, toes slightly turned out. Lower into a squat position, pushing your hips back and bending your knees. Push through your heels to return to the starting position.

Banded Push-ups

Place the band across your upper back, holding the ends with your hands. Assume a plank position with your hands slightly wider than shoulder-width apart. Perform push-ups, keeping your core engaged and your body in a straight line.

Banded Rows

Anchor the band at waist height (e.g., around a sturdy pole). Stand facing the anchor point, holding the band handles in each hand. Step back to create tension in the band and hinge at your hips slightly. Pull the band handles towards your torso, squeezing your shoulder blades together. Slowly release and repeat.

Banded Shoulder Press

Step on the band with both feet, holding the handles at shoulder height. Press the bands overhead, fully extending your arms. Lower the bands back down to shoulder height.

Banded Glute Bridges

Lie on your back with your feet flat on the floor, hip-width apart. Place the band around your thighs, just above your knees. Squeeze your glutes and lift your hips towards the ceiling, forming a straight line from shoulders to knees. Lower your hips back down and repeat.

Banded Lateral Leg Raises

Place the band around your ankles. Stand with feet hip-width apart and hands on your hips. Lift one leg out to the side, keeping it straight, and then lower it back down. Repeat on the other leg.

Banded Tricep Extensions

Anchor the band overhead (e.g., around a pull-up bar). Hold one end of the band in each hand with your arms bent overhead. Extend your arms fully, stretching the band, and then bend your elbows to return to the starting position.


Finish the workout with a few minutes of stretching, focusing on the muscles you worked during the resistance band exercises.