Resistance bands are one of the most affordable, portable and effective tools for strength training—perfect for beginners and seasoned fitness enthusiasts alike. Whether you're working out at home, in a small apartment, at the office or on the go, resistance bands offer a full-body workout without the bulk of traditional gym equipment.
For under $50, you can grab a complete set of bands with varying resistance levels, making it easy to customize your routine and progress over time. Despite their simple design—just rubber loops or tubes with or without handles—resistance bands deliver powerful results by engaging stabilizer muscles and improving joint-friendly strength.
In this guide, you'll find a seven-move resistance band workout that targets your upper body, lower body and core. It's ideal for anyone looking to build strength, improve mobility and stay consistent with fitness—no matter where life takes you.
Pull Apart
1. Stand straight up holding a resistance band with both hands (roughly a foot apart) in front of you at shoulder height.
2. Keeping your hands at shoulder height, engage your core and slowly pull the band apart as far as you can before returning to the start position. This completes one rep.
Cross-Body Chop
1. Attach one end of a resistance band to a secure support above your head.
2. Stand to one side of the band (body perpendicular to the support) and pick up the band in both hands, holding it by the shoulder closest to the support.
3. Pull the band across your body and down towards the opposite hip, twisting your lower torso as you do so.
4. Slowly return to the start position. This completes one rep; do all the reps on one side before switching sides.
Deadlift
1. Place a resistance band on the floor and step onto it, feet hip-distance apart.
2. Bend down and pick up the band with both hands, then stand.
3. Lower your body by hinging at the hips and slightly bending your knees until your hands are at the level of your upper calves; slowly return to the start position. This completes one rep.
Lateral Walk/Shuffle
1. Stand with your feet hip-distance apart, resistance band either around your thighs (for more of a walk) or above your ankles (for more of a shuffle). Lower into a half-squat.
2. Engage your abdominal and leg muscles, then walk/shuffle two steps to the right, two steps to the left. This completes one rep.
Standing Kickback
1. Place a resistance band around your ankles, feet roughly hip-distance apart. Stand upright.
2. Extend one leg back, toes on the ground, then lift it backwards until roughly six inches off the ground. Ensure your core is engaged and your hips stay square.
3. Keeping tension in the band, return your toes to the ground. This completes one rep; do all the reps on one side before switching sides.
Glute Bridge
1. Lie down on your back and place a resistance band around your thighs just above the knees. Keep your knees bent with your feet flat on the floor; your arms should be at your sides, palms facing down.
2. Engage your core, press into your heels and lift your glutes up until your body makes a straight line from your knees down to your shoulders. Engage your arm muscles to help your legs lift.
3. Hold for a two-count then slowly return to the start position. This completes one rep.
Clamshell
1. Lie on your side, resistance band around your thighs, and prop yourself up with your forearm. Bend your knees to a 90-degree angle, feet behind you and together.
2. Lift your top knee as far as you can before returning to the start position. This completes one rep; do all the reps on one side before switching sides.
