A great workout doesn’t require fancy equipment or a busy gym. Resistance bands fold up to the size of a smartphone and are easy to take with you wherever you go.  Store them in your briefcase or purse, or pack them in your luggage when you travel to get in a quick workout no matter where you are. 

Ready to work up a sweat? we’ve put together a list of 20 resistance band exercises that hit every muscle big and small, offering ideas to put together great workout routines. Check out our list!

Legs and Glutes

Band squat- Stand in the middle of the large loop band, placing the band mid-foot with the feet shoulder-width apart. Wrap the other end of the band around the shoulders, securing it slightly below the neck. Hold the sides of the band to keep it in place. Break at the hips and knees, and sit the hips down and slightly back. Sink down until the hips are slightly below parallel. Stand back up, pressing against the band and pulling the hips forward into neutral position. Repeat for 3 sets of 10-12 reps.

 

Leg extension- While seated near the edge of a chair, place a mini band around both ankles. Grab the sides of the chair for support, bracing the core. Lift the toe toward the ceiling, straightening the leg until the knee is fully extended. Squeeze the quadriceps and lower back down to starting position. Repeat for 8-10 reps, and then perform the same movement with the left leg. Perform a total of 3 sets with 8-10 reps on each leg.

 

Band deadlift- Stand in the middle of the large loop band, placing the band mid-foot with the feet shoulder-width apart. Wrap the other end of the band around the shoulders, securing it slightly below the neck. Hold the sides of the band to keep it in place. Sit the hips back, keeping the knees soft as the hips move toward the wall behind you and the torso moves parallel to the floor. Return to starting position, pulling the hips forward. Repeat for 3 sets of 10-12 reps

 

Band hip bridge- Place a mini band around both legs right below the knee. Lie on the back with feet on the floor about hip width apart. Roll the pelvis slightly upward so the hips align with the ribs and the ribs lie flat. Lift the hips off the floor, pressing toward the ceiling while squeezing the glutes. Keep the spine neutral and do not allow the ribs to flare. Lower back down, and repeat for 3 sets of 15-20 reps.

 

Band side step- Place a mini band around both below the knees. Stand with feet hip width apart and knees slightly bent. Take 10-12 big steps toward the right while maintaining a high crouch position. Repeat for 10-12 steps on the left side.  Perform a total of 3 sets.

 

Core

Band walkout- Place a light to medium mini band around both wrists. From a standing position, fold forward so that both feet and hands are on the ground, with hands positioned as close to the feet as possible. Walk the hands forward into a plank position. Hold a strong plank for 3 seconds, and then walk the hands back toward the feet. Repeat for 7-10 reps, completing 3 sets.

 

Core twist- Sit on the floor, placing a large loop band around both feet. Hold the other end in both hands and lean back slightly. Bend knees so just the heals rest on the floor. Clasping the hands together with arms straight, rotate the arms toward you right side, pulling the band. Return to center and repeat on the left side. Repeat for 3 sets of 8-10 reps on each side

 

Plank with hip extension- Lie on the floor face down. Elevate the torso on the forearms, placing the elbows directly under the shoulders. Elevate the legs with toes on the floor, bracing the core, glutes, and quads. Lift the right leg the ceiling contracting the right glute muscle. Repeat for 3 sets of 8-10 reps on each side.

 

Chest

Standing band chest press- Stand with feet hip width apart. Hold the end of the large loop band in each hand, wrapping the band behind the upper back so that it is secured along the shoulders. With palms facing down and hands on the outside of the shoulders, press the band straight out until arms fully extend. Squeeze the chest muscles, and slowly return the band to starting position. Repeat for 3 sets of 10-12 reps.

 

Band push-up- Lie on the floor face down. Grab one end of the band in each hand, wrapping the back behind the back so it rests across the shoulders. Place hands directly under the shoulders, with elbows pointing back.  Brace the core, keeping the spine neutral. Press up against the band until arms fully extend. The torso and hips should move together. Return to starting position and repeat. Complete 3 sets of 3-10 reps.

 

Chest flyes- In a seated position, hold the end of the large loop band in each hand, wrapping the band behind the upper back so that it is secured along the shoulders. Hold the arms in a lateral raised position with palms facing out. Pull the arms toward the chest until the hands meet. Return to starting position and repeat. Complete 3 sets of 8-10 reps.

 

Back 

Bent over row- Stand feet placed over both ends of the large loop band. Grab the ends of the band in each hand, hinging at the hips and leaning forward. Begin with hands on the outside of the knees with palms facing back. Pull the scapula together and begin moving the elbow behind the body, rotating the palms toward the body. Recruit the back muscles to move the band toward the chest until the hands align with the ribs. Slowly return the band to starting position, rotating the hands. Repeat for 3 sets of 8-12 reps.

 

Band pull apart­- Stand with feet shoulder-width apart, holding one end of the band in each hand. Move arms up to shoulder height, holding the band straight out in front of you.  Pull the band apart by moving the hands away from each other until they create a T position. Return to starting position and repeat for 3 sets of 8-10 reps.

 

Y raise- Stand with feet shoulder-width apart, holding one end of the band in each hand. Hinge the hips back and lower the torso so it aligns with the floor. Begin with hands down and palms facing back. Raise the band overhead, keeping arms straight. As the band rises, move the arms into a Y position overhead. Lower to starting position and repeat for 3 sets of 10-12 reps.

 

Shoulders

Upright row- Stand in the middle of the large loop band, placing the band mid-foot with the feet shoulder-width apart. Grab the middle of the loose end with both hands, keeping them close together. Hold hands facing in and arms straight down in front of the torso. Begin the movement by pulling the band straight up the body toward the chin. Pull the band upward until the hands align with the clavicle and the elbows raise above the shoulders. Lower back down slowly and repeat for 3 sets of 12-15 reps.

 

Seated shoulder press- Sit at the edge of a chair or bench with feet placed on the floor over a large loop band. Grab the loose side of the band in both hands, placing each hand at shoulder level, with the band secure in front of the chest. Press the band overhead until arms fully extend, with palms facing out. Lower to starting position and repeat for 3 sets of 12-15 reps.

 

Wall slide- Face a wall, standing two to three inches away. Place a mini band around each wrist with elbows at shoulder height and palms facing inward. Rest the forearms on a wall. Slide the forearms up the wall, pushing out against the band. Raise the arms to full extension or until you can no longer keep them against the wall. Lower to starting position and repeat for 3 sets of 8-10 reps.

 

Arms

Biceps curl-  Stand in the middle of the large loop band, placing the band mid-foot with the feet shoulder-width apart. Grab the middle of the loose end with both hands, placing the hands on the outside of the thighs with palms facing out.  Bend at the elbows, pulling the band toward the shoulders. Keep the elbows in a fixed position, using only the biceps to move the band. Return to starting position and repeat for 3 sets of 15-20 reps.

 

Putting it all together

Create workouts using 6-8 exercises listed above. For a full body routine, choose 2 leg/glutes exercises, 2 core exercises, and 1 exercise from the remaining categories. Perform a different workout 3-4 times per week, changing the exercises for each workout to keep your routines fresh and interesting.

Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California. She published short fiction and essays in anthologies and literary magazines before starting a full time career as a health and fitness writer. She currently works as a contributing author to several online fitness publications, and also runs corporate blogs in the health food industry.