Resistance Bands Exercises
Browse all resistance bands exercises for strength training.
Showing 29 exercises
Back Flyes - With Bands
Run a band around a stationary post like that of a squat rack.
Band Face Pull
Rotator cuff and upper back activation. Primes the external rotators and scapular stabilizers for pressing safety.
Band Good Morning
The Band Good Morning is a hip-hinge exercise that strengthens the posterior chain, primarily targeting the hamstrings and glutes while challenging core and lower back stability. It's a useful movement for teaching proper hip-hinge mechanics with easily adjustable resistance.
Band Good Morning (Pull Through)
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
Band Hip Adductions
The Band Hip Adduction is a targeted strength exercise for the inner thigh muscles. It isolates the adductors to improve hip stability and strength, which is beneficial for sports performance and daily movement patterns.
Band Overhead Stretch
Lat and shoulder flexion mobilizer. Opens overhead range using a band for assistance — directly improves overhead press and pull-up positions.
Band Pull-Apart
Scapular retraction and rear deltoid activation. Essential for shoulder health before any pressing or pulling.
Band Rotation
An active rotational drill performed against a resistance band anchored to a fixed point at chest or shoulder height. Lower load and higher velocity than cable-based rotation drills — emphasises hand-speed and acceleration through the rotation. Distinct from Pallof Press (anti-rotation isometric) and Standing Cable Wood Chop (cable, often slower-tempo).
Band Skull Crusher
The Band Skull Crusher is a triceps isolation exercise that uses resistance bands to provide constant tension throughout the range of motion. It effectively targets the long, medial, and lateral heads of the triceps, building arm strength and definition. This beginner-friendly variation reduces joint stress compared to free weights.
Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
Calf Raises - With Bands
Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
Clamshell
A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports. Performed bodyweight or with a mini-band above the knees.
Cross Over - With Bands
The Banded Chest Crossover is a resistance band exercise that targets the chest muscles through a horizontal adduction movement. It mimics the cable crossover machine, providing constant tension to build chest strength and definition.
External Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
Hip Extension with Bands
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Hip Flexion with Band
Secure one end of the band to the lower portion of a post and attach the other to one ankle.
Hip Lift with Band
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
Internal Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
Lateral Band Walk
A frontal-plane resistance drill: side-step with a mini-band around the ankles or just above the knees, working the gluteus medius through a continuous abduction load. Different plane than Monster Walks (which are sagittal/diagonal) — directly targets the lateral hip stabilisers used on every off-camber trail step.
Lateral Raise - With Bands
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Monster Walk
Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
Pallof Press
Anti-rotation core activation. Teaches the core to resist rotational forces — exactly what it does during heavy compound lifts.
Seated Band Hamstring Curl
Secure a band close to the ground and place a bench a couple feet away from it.
Shoulder Circles
With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
Shoulder Press - With Bands
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
Speed Band Overhead Triceps
For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
Squats - With Bands
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
Upright Row - With Bands
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
Weighted Sit-Ups - With Bands
Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
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