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Feel the Burn

Feel the Burn

The Top Resistance Band Exercises to Build Strength

Strength training exercises have been around for years, but according to 4,000 fitness pros, strength training is on the rise as one of the most popular methods of working out. There's no argument that building and toning your muscles is a key element to staying healthy. 

One of the easiest ways to get started strength training is to try resistance band exercises. All you need is some space and a resistance band, and you are good to go.

Try these exercises to help build and tone your muscles. 

Bicep Curl

This exercise is going to work your biceps and should be a familiar exercise as it's one of the most well-known arm exercises. Stand with your feet shoulder-width apart on the resistance band. Then hold each end of the band in your hands. 

Slowly raise your hands up to your shoulders while keeping your elbows tight at your sides. Then slowly lower your hands back down to the starting position by your hips. 

Bent-Over Row

Once you're done with the bicep curls, you can smoothly move into the bent-over row. Keep your feet the same with the resistance band in your hands. Turn your hands, so your palms are facing each other. 

Slightly bend your knees and lean forward at the hips. Keep your back flat and your arms straight under your shoulders. 

Keeping your elbows close to your body, bring your hands towards your chest. Then slowly straighten your arms back to starting position. 

Good Morning

Stay in position with your feet in place and your palms facing each other. Straighten your body, so you are standing straight up. Keeping your knees softly bent, bend forward at the hips while pushing your butt back. 

Stop when your upper body is almost parallel with the floor. If you can't reach this far, bend as far as your hamstrings will let you. Then stand up straight by raising your torso and pushing your hips forward. 

Glute Kick-Back

Time to get on the floor and work your glutes. Start by kneeling on your hands and knees. Wrap your resistance band around your left ankle and the arch of your right foot. 

Now lift your right leg and extend it out behind you. Push against the resistance band and straighten your leg as far as you can. To finish, bring your leg back to starting position. 

When you finish with your right leg, switch the resistance band, and work your left leg. 

Glute Bridge

Continue with your workout on the floor by laying on your back, knees bent, and feet flat on the floor and hip-width apart. Loop your resistance band around your thighs just above your knees. 

Squeeze your abs and glutes as you push your heels into the floor. You'll lift your hips off the floor until your body makes a straight line from your shoulders to your knees. Hold this position for a few seconds. 

Slowly lower your hips until your back is flat on the floor again. Make sure that you maintain tension in the band throughout the entire process. 

Lateral Walk

Time to get back up on your feet and get moving. Wrap the resistance band around your ankles and get into a shallow squat position. Now take a giant step to your right. 

Follow the right foot with your left. Take five of these steps moving to the right. Now step in the same method moving to the left. You'll step with your left foot and follow with your right. 

You will do this repeatedly moving back and forth. 

Lateral Lunge

Finish your walking with your feet together and your resistance band around your ankles. Hold your hands in front of your chest or place them on your hips. 

Take a big step, at least two feet, out to the right. When your foot is on the ground, lean forward at the hips, push your hips back, and bend your knee. You should do a modified lunge. 

Pause and hold this position and then push off with your right foot and bring your leg back to the starting position. When you complete your reps with the right leg, switch and step lunge with your left leg. 

Lying Lateral Leg Raise

Continue your workout on the floor by laying on your left side with your left arm propping up your head. Place your right hand flat on the floor in front of you. Stack your feet on top of each other and wrap the resistance band around your ankles. 

Now lift your top leg while keeping your leg straight and squeezing your butt. Lift your leg as high as you can but stop before your back starts arching. Then bring your leg back down to the starting position. 

Once you finish your reps with one leg, flip over and work out your other leg. 


This exercise will give your legs a break and work your arms. Stand with your feet hip-width apart and hold the resistance band in each hand at shoulder height. You want about a foot of band length between your hands. 

Slowly pull your hands apart while keeping them at shoulder height. Then bring your hands back together to the starting position. You want to move your hands as far apart as you can while maintaining control and keeping your hands at shoulder height. 

Try These Resistance Band Exercises

These exercises don't sound too hard, right? So now there is no excuse as to why you aren't strength training as a part of your workout routine.  

To get started with your resistance band exercises, start with a lower strength resistance band. You can then work up to stronger bands as you gain strength.  

Start exercising today with your own set of resistance band and other workout gear.