Full Body Resistance Band Exercises

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This article will share a few different full body resistance band exercises that you can incorporate into your workout routine. The best thing about these exercises is that they use fitness equipment that most people have in their own home or local gym. On top of this, the band exercises are easy to do at home and don’t take much time out of your schedule. Here are a few great workouts for beginners that don’t require you to have a personal trainer.

Best Resistance Band Exercises

Full Body Resistance Band Exercises

Training with resistance bands could be the way to go for people with a tight budget or living in an apartment who would still like to work out. These nine exercises work all the major muscle groups using resistance bands for strength training. Do this routine twice a week, and eat right; within four months, you’ll see great results in muscle building.

One-arm bicep curls

Start by shoulder-width stand on the resistance band. Hold the band with a hand down by your side, palm away from you. Bend the arm upwards until you feel a strong biceps contraction. Repeat everything. Do all the reps with one arm and later change the arms.


Put resistance bands behind your back, holding them with both hands. Keep the arms all the way extended and bring your hands together. When doing that, squeeze your chest muscles. Return to the previous position and repeat. You can do it also by anchoring the band behind your back or lie on it on a bench.

Front squat

Stand shoulder wide on the band, hold the band in both hands, and put your hands on your shoulders. Start doing squats while holding a band like that.

Side-lying hip abduction

Adjust the band while lying on the side so it’s just above your knees. Spread your legs and put them back together. Repeat.

Glute bridge

Lie on the back with the hills on the floor and knees bent at 90 degrees. The band should be on your legs just above the knees. Lift the hips until you have a straight line from the knees to the shoulders. Contract your glutes every time you lift up. When in the upper position, spread the knees to stretch the resistance band.


Stand with your feet slightly apart, keep the arms fully extended, holding one side of the resistance band shoulder wide. Start pulling the resistance band as far as possible, keeping the arms extended. Return to the previous position and repeat.

Lateral walk

For this one, use shorter loop bands. You will need two of them. Put one of them just above the knees and the other on your ankles. Drop to the half squat position with legs slightly apart to create necessary tension. Walk sideways to the right, always keeping the tension of the bands. Do the same, moving to the left side too.

Resisted push up

This kind of push up is done the same way as a regular push up. The difference is that you have to put a resistance band behind your back and hold it close enough, so they stretch when you lift your body during a push up. That stretching is creating needed tension during exercise.

Squat to overhead press

Stand on the resistance band, feet apart. Holding the resistance band, put your hands onto your shoulders. Start the squat exercise, extend your arms fully above your head, still holding the band when you reach the upper position. As you are lowering into the squat position again, lower your arms back to your shoulders and repeat all over again.

Resistance Bands Can Be Used to Stretch

Did you know that there are many full body resistance band exercises and stretches? Resistance bands have become popular over the last two decades, as they offer a ton of benefits. Many people own a resistance band set. It is easy to take it with you; just put the resistance band in a bag.

Full Body Resistance Band Exercises - stretch

Resistance bands come in various degrees of tension and amount of bands. Stretching with resistance bands is the perfect way to stretch the entire body. It is not a challenging exercise. It is only slightly painful when doing it properly, especially if you stretch it out gradually.

Even though resistance bands are much safer than weights, you still need not strain yourself. Don’t hold any stretch for more than 10 seconds, and if you experience any pain or discomfort, don’t push through it. According to a recent study, stretching with resistance bands can help reduce pain and improve blood flow in people.

Resistance Band Exercises Will Train Small Muscle Groups

Resistance band training offers many benefits for overall health and fitness. Instead of working on the larger muscle groups, resistance bands effectively target more small muscle groups – including glutes, quads, calves, biceps, triceps, shoulders, chest, back, and abs. Exercises using these resistance bands also increase flexibility, mobility, stabilizing muscles, and range of motion.

Resistance Bands Will Make You Reconsider Using Free Weights

Full Body Resistance Band Exercises - bands vs weights

Resistance bands are considered just as good, if not better than free weights for full body resistance band exercises. Some benefits include building muscle memory and good flexibility, which will result in a reduced risk of injury during lifting. These benefits will add up and make you reconsider using weights!

You can start at any fitness level and get on the right track to full body resistance band exercises. With a variety of fitness routines and training tools like this, there will be a lot of burned calories and fat melted.

The Types Of Resistance Bands You’ll Need For This Workout

The types of resistance bands you’ll need for this workout are light, medium, and heavy. Light resistance bands are typically appropriate for beginners. These are mainly used to strengthen the arm muscles but can also be used for other muscle groups.

Medium resistance bands are suitable for those who are intermediate level strength-wise. They are best used for quick workouts, for example, for abs.

Full Body Resistance Band Exercises - band types

Heavy resistance bands are best for those who are advanced strength-wise. There are loop style and tube style bands. Tube bands give a good workout but are limiting the number of exercises you can do with them. Looped bands are the most popular and provide the greatest range of exercises you can do. They are made of thick, versatile rubber and can be taken to the gym or used at home.

The loop bands are available in various lengths, colors, and strengths (how much tension they give when you’re working out). They are popular because of their versatility. With their help, it’s possible to train every muscle group and can be used for rehabilitation as well. Resistance bands are definitely a must-have in every home gym.

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