7 Effective Resistance Band Exercises to Try at Home
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Looking to build muscle but short on time or have limited access to weights? Here are some of the most effective resistance band exercises that you can do in the comfort of your own home.
If you’re anything like me, you want a toned body but you’re getting bored with lifting dumbbells and doing a million crunches. Using resistance bands is a good way to change up your workout routine and tone muscle at the same time.
This post is all about the most effective resistance band core exercises that you can easily do at home.
What are Resistance Bands?
If you haven’t heard of resistance bands, they are essentially a stretchy loop of material that you can use in place of weights. When stretched, the bands create tension in your muscles, imitating the same tension that is created by lifting weights.
Resistance bands come in many different sizes and resistance levels, making it easy to customize your workout to your fitness goals and abilities. They’re also relatively inexpensive, especially when compared to buying a set of dumbbells.
My favorite set of resistance bands is this one from Amazon. It comes with five different bands that are color-coded according to their resistance level, making it easy to grab the one you need.
What are the Benefits of Resistance Bands?
First, resistance bands are lightweight and compact, making them easy to use anywhere. You can easily toss them in your suitcase when traveling somewhere without gym access. They also take up less space than traditional gym equipment, making them a great option if you live in a small apartment.
Additionally, resistance bands are super versatile. They can be used to target certain muscle groups (hello stubborn belly fat!) and can easily be incorporated into cardio workouts and stretching routines.
Best At-Home Resistance Band Exercises
1. Fire Hydrants
This exercise lives up to its name because they will make your glutes feel like they are ON FIRE! To do a banded fire hydrant, first place the band around the middle of your thighs and get into position on your hands and knees. Start on one side and lift your leg up and out to the side of your body. Repeat until you feel your glutes burning and then perform the same rep count on the other side.
Pro tip: Make sure your hips are squared facing forward. You shouldn’t be rotating the hip of your grounded leg when you lift the other one. This helps to engage your core, making this an effective workout for both your booty and your abs (win-win!).
2. Squats
Squats are another great exercise for toning the booty area. Add a resistance band to a traditional squat, and you’ll feel the burn even faster!
To perform a banded squat, first place the band around your thighs, just above the knees. Stand with your knees about shoulder width apart and squat down while imagining you are sitting on an imaginary chair behind you. Briefly pause at the bottom of the squat to completely activate your glutes.
Pro tip: Engage your core by thinking about drawing your bellybutton towards your spine. It sounds funny but it really works!
3. Standing Side Leg Lifts
Standing side leg lifts with a resistance band primarily target the lower body muscles, especially muscles of the hips. They’re also a great exercise to build core strength because you have to maintain an upright, centered standing position while performing this move to stay balanced.
Pro tip: To increase the difficulty of this move, try putting the band around your ankles instead of your upper legs.
4. Pull Aparts
Banded pull aparts are a great exercise for building shoulder and back strength. To perform this exercise, stand with your feet shoulder width apart and loop the band around your hands like shown in the picture. Position your hands about shoulder width apart and extend your arms in front of you at shoulder height. Pull the band apart horizontally while thinking about squeezing your shoulder blades together.
Pro tip: Keep your elbows slightly bent while performing this move to prevent overextending the joints.
5. Glute Bridge
Glute bridges with a band are another great booty toning exercise. And as a bonus, it engages your core at the same time!
To do a banded glute bridge, first place the resistance band around your legs, just above the knees. Lie on your back with your knees bent and your feet flat on the floor about hip width apart. Press your palms into the ground for stability, draw your bellybutton toward your spine, and lift your hips until you’re in the bridge position.
At the top of the bridge, squeeze your glutes and pull your knees slightly apart to create tension in the band. Hold this position for a second or two and then lower back to the ground. Repeat reps until your booty is burning (and then do 2-3 more for good measure!).
Pro tip: Exhale as you lift your hips into the bridge position and inhale on the way down to keep your core engaged.
6. Plank Leg Lifts
Banded plank leg lifts target the core while still engaging the lower body muscles. Place the resistance band around both legs just above the ankles and get into plank position. Make sure your hands are directly under your shoulders and your body is in a straight line. Lift one leg off the ground while keeping it straight in line with your body. As you’re lifting your leg, focus on stability and control by lifting it slowly.
Once the leg is lifted, pause for a second or two to engage the core. Slowly lower the leg back down and repeat for as many reps as you can, and do the same for the other leg.
Pro tip: Spread your fingers out wide for more stability while holding the plank position. If you need even more stability, you can drop down to your forearms.
7. Clamshells
Banded clamshells are another exercise certain to get your glutes fired up! To do this one, place the resistance band around your legs just above your knees and then lay on your side. Bend your knees and stack your legs on top of each other while lying supported by your elbow and forearm. Keeping your feet touching at all times, lift your top knee upward, opening it like a clamshell.
Rest at the top for a brief second and then slowly lower your top knee back down with control. Repeat until you feel the burn and then do the same thing on the other side. 10-15 reps usually gets my glutes burning pretty good!
Pro tip: Avoid rocking or shifting of your upper body to keep your core engaged.
If you’re looking for a full resistance band workout routine, check out this one from Nourish Move Love. It’s only 25 minutes and can easily be done at home without any additional equipment aside from one resistance band.
