10 Must-Try Workout Band Exercises for Total Body Strength

10 Must-Try Workout Band Exercises for Total Body Strength


The best workout bands for strength training are a great alternative to weight lifting. They can be used at home, in the office, or park.

Bands can be easy to carry around and used for various exercises. They are also versatile enough to use at home, in your gym, with friends, or alone.

This article will explore how workout bands work and how to get strong without weights.

Do Workout Band Exercises Really Work?

Workout bands are a great way to build strength and endurance without weights, but they’re only for some. They might be suitable for you if you have joint pain restrictions that make it difficult to use weights. 

They can also be used by people with arthritis and other mobility issues who cannot lift heavy weights.

Workout Band

A regular yoga practice will help strengthen the muscles in your body while increasing range of motion (ROM) through stretching movements such as downward dog and forward fold—which is why we recommend incorporating yoga into your training routine every day!

What are the 10 Best Workout Band Exercises?

1. Banded Rows

An excellent exercise for building strength and definition, banded rows are a great way to work your arms, upper back, and chest. 

Start with your arms straight at shoulder height ( palms facing down), and then pull the resistance band up towards your chest until it’s level with your face. 

Return to starting position by pushing down on the band before pulling it back up again until you’ve reached full extension again. 

Repeat this process 12-15 times before moving on to another exercise!

2. Chest Flye

  • Stand or sit with your feet together, holding the band with both hands.
  • Keeping your arms straight, pull it toward you until it’s snug around your upper chest area.
  • Lower yourself back down to the starting position and repeat up to 10 times per set.

3. Glute Bridge

The glute bridge is an exercise that works your glutes, hips, and hamstrings. It’s a great way to strengthen these muscles without using weights or impacting your joints. 

To do this exercise, start by placing the resistance band around your ankles to create tension in both legs as you lie flat on your back with knees bent at 90 degrees and feet flat on the floor. 

Lift through all four points of contact between your body and floor: shoulders, hips, and knees (or, if you prefer, not having them aligned). 

Hold for 30 seconds, then lower back down until they’re aligned with their starting position before repeating for three sets total of 20 repetitions each time, before moving on to another exercise like squats or lunges next

4. Pull Aparts

Pull Aparts are a great exercise to start your workout with. They work out the shoulders, triceps, and biceps. This exercise can be done in many variations, so there are many ways to do it right!

Here’s how to do them:

  • Lie on your back with arms extended above your head, palms facing up, and elbows bent at 90 degrees (or as close as possible).
  • Slowly push yourself up onto your hands until they reach shoulder level, then hold the position for 30 seconds before returning down slowly until only your arms are touching the floor again. 

Repeat the process twice before resting for 30 seconds between sets of 3 reps each set (the total amount of sets should be 3 x 15 reps).

5. Side Step-Up and Overs

You can do side step-ups and overs following these simple 3 steps:

  • Stand with your feet shoulder-width apart, and knees slightly bent.
  • Hold the band in both hands; arms extended out in front of you.
  • Step one foot to the side, then bring it back to the starting position.

6. Lateral Plank Walk

Here’s how you can do Lateral Plan Walk:

  • Start in a side plank position with your right foot on the floor and your left arm supporting your body weight.
  • Raise your right arm, keeping it parallel to the ground. This will be your starting point for each rep of this exercise.
  • Now move into a diagonal plank using momentum from moving forward with both feet (or shifting weight from one foot to another).
  • Pause at the top position before returning down slowly until you reach the start position again – repeat this for desired reps or period.

7. Banded Squat with Reach Under

The Banded Squat with Reach Under is a great way to work your glutes, hamstrings, and quads. To perform the exercise:

  • Grab one end of a resistance band in each hand and place it around your waist. If you don’t have access to a resistance band, use something else, like a belt or towel—make sure it’s not too tight!
  • Stand tall with feet shoulder-width apart (or slightly wider). Make sure that when you squat down on all fours, your knees stay over your toes as if you’re sitting in an imaginary chair.
  • Start by bending at hips until the torso forms a 90-degree angle with the floor; then push hips back up into standing position so that bodyweight shifts toward heels for balance before returning down toward the ground again for another rep!

8. Squat and Press

Squats and press are excellent exercises for the chest, shoulders, and triceps. 

To do this exercise, you must put your back on the floor, feet shoulder-width apart, and bend your knees until it’s almost touching the floor (this can be hard at first). 

While keeping your back straight, lift one arm above your head in front of you or at the side of your body, depending on what works best for you. 

Then lower it down again by bending elbows until they are parallel with the ground. 

Workout Band

This will help strengthen those muscle groups while working out without using weights because they use gravity instead! 

This exercise also works well with partners, so make sure someone else is holding onto each person’s wrists when doing squats/presses; otherwise, they could end up falling over!

9. Tricep Pushdown

The tricep pushdown, also known as the French Press or Dip Machine, is a great exercise to strengthen your triceps. It’s an effective way to work out your arms and build muscle mass in the upper chest area.

10. Banded Duck Walk

The Banded Duck Walk is a great exercise for strengthening your legs and lower back. To do this, you’ll need to find two sturdy bands (preferably some thick ones). 

Tie one band around each ankle, then wrap the second around both ankles, so there’s no space between them.

When doing this exercise, start by walking with slow, even steps in place for 10 seconds—then begin moving backward at a slow pace of 1 meter per second until you reach the end of your range of motion. 

Stop when you hit resistance from the bands on both sides of your feet (again, if they don’t feel too tight). Then repeat this process until it becomes easy o keep up with!


Workout bands are an effective and versatile tool for building strength and endurance without using weights. They can be used by people with joint pain or mobility issues and can be done in various locations, such as at home or in the park. 

The 10 best workout band exercises highlighted in this article include banded rows, chest flye, glute bridge, pull apart, side step-ups and overs, lateral plank walk, banded push-ups, lateral walks, banded squats, and banded lateral walks. Incorporating these exercises into a regular training routine can strengthen various muscle groups and improve the range of motion.

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