Get a Lean Body at Home with these 15 Best Resistance Band Exercises

Get a Lean Body at Home with these 15 Best Resistance Band Exercises

Turns out, a resistance band might be the only thing needed to get ripped while staying at home. Discover 15 exercises, and a complete workout outline to put into. 

Meta Description: Resistance band, secret of athletes to build resistance and explosiveness. Discover 15 resistance band exercises and workout outline to become like them. 


Can you get ripped with just resistance bands? 

Fitness bands are proof that you don’t need to drain your bank accounts on gym memberships, expensive tools, and too much time to get fit and lean. Often overlooked or merely used for warm-ups, these nice little stretchy straps are the secret of many to build an aesthetic body, tone muscles, and even improve cardio fitness — at home, offices, or anywhere. 

Even the world famous athletes Usain Bolt and Novak Djokovic, not only endorsed them, but these are a huge part of their strength, flexibility and resistance training.

And the trend is on the rise as COVID blocks out gyms. But, don’t just believe our words — the global market size of resistance bands is expected to grow 12.4% each year, and by 2025, it’ll be somewhere 1,615.7 million USD. 

Wondering how and why they’re so effective? Well, one because they’re one of the most affordable exercise equipment. Two, they’re versatile; you can do A LOT with them. Three, they’re feasible; so easy to carry, you can *literally* whip out with them anywhere you want. And four, these can be as effective as training with dumbbells, barbells, or clinging with gym-machines. Surprised? 

A meta-analysis in 2019 revealed that training with exercise bands is as effective as lifting tons of free weights and sweating in the gym. “Similar strength gains to conventional resistance training” — turns out, those gains were that simple and affordable the whole time. 

So, to help you kickstart your fitness journey from today, we’re enlisting 15 best resistance band exercises. Tone your full body and generate explosiveness and get lean muscles with a workout that you can nail anywhere, anytime on the planet earth. 

Plus, we’ll also introduce you to Gallant's best-selling high resistance band that can withstand max stretches.  

Let’s get into it. 

15 of the Best Resistance Band Exercises to Burn Fat and Get Lean at Home

From shoulders to core, and from hips to toes, these are comprehensive 15 resistance band exercises that hammer every muscle of your body. 

Let’s Go!

  1. Front Squat 

  • Stand on the resistance band with feet shoulder-width apart. Grab ends of the band on your both hands. 
  • Now pull both ends and take them to your shoulders. 
  • Start bending down in a squat stance, while keeping your chest up straight, abs firm. Sit straight. 
  • As you do it, drive force through your hips, and stand straight again while experiencing the resistance force of the band. 
  • Repeat 10-15 reps.

Why this exercise: As you force through the resistance of the band while standing up, your glutes, calves, hip flexors, and hamstrings will get stronger. Along with that, you also hammer the back and core, which will help improve balance and stability in sports or daily life. 

  1. Glute Bridge 

  • Grab the band, tie your both legs right over your knees’ joints. 
  • Now, lie down on your back, and bend your knees 90 degrees. 
  • Keep your core tight. Driving force from hips, raise them until they’re aligned with your knees. Don’t forget to squeeze your glutes the entire time.
  • Repeat 12-20 reps. 

Why this exercise: You can also do this exercise as a part of warm-up for your more intense workouts. Glute bridge will aid you in doing better lower and upper body exercises. The main benefit is the stronger, powerful glutes. With that, you’ll strengthen your core, and get a handsome and well-aligned posture. 

  1. Lateral Band Walk 

  • Tie both ends of the resistance band. 
  • Stand inside of it, raise it just above your ankle — and while you do that, increase the distance between the feet to create tension in the band. 
  • Now, bend down into the half squat stance. 
  • Do side steps with your left leg to your left side. Keep moving, while keeping your head straight and your half squat stance the whole time. 
  • Do this for 10-15 steps and move back with your right leg. 
  • Repeat. 

Why this exercise: You won’t believe how powerful this exercise is for burning fat faster. It rips your lower back, obliques, and glutes.  

  1. Concentration Curl 

  • Start with your any side arm. Let’s say, left. 
  • Make a forward lunge stance. Keep your right foot a little ahead in front, and place the middle of the band under it. 
  • Now, grab the other loop with your left hand and rest your elbow on your left knee. Make sure you grab the loop so that the palms face opposite of your knee. 
  • Curl the band to your shoulder. You’ll feel stretch in your biceps. Then lower it back while taking control. 
  • Repeat for at least 15 reps. Then switch sides. 

(You can also do this exercise while sitting on a bench) 

Why this exercise: One of the most effective exercises to target your biceps’ brachii. As you pull with the force, it activates the bicep muscle, grows it bigger, and shapes it like the tennis ball. 

  1. Triceps Kickbacks 

  • Stand on the band with feet shoulder-width apart, and hold ends of the band with your both hands. 
  • Stance in a forward lunge. And both hands over your thighs, while elbows bent at 45 degrees. This is your starting position. 
  • Now, while keeping your elbows tucked at your sides, press back until your arms are fully extended. 
  • Come back to the starting position while taking control of the band. 
  • Repeat 10-15 reps.   

Why this exercise: As suggested in the name, this simple yet really effective exercise powers your triceps and gets them a chiseled shape. For added bonus, you’ll also improve your posture and touch your core. 

  1. Anti-Rotation Band Walkout 

  • Grab the band and anchor the loop around a pillar or door knob. Make sure it doesn’t slip or splashes towards you if pulled hard. 
  • Next step, grab the both ends or the other loop-end with both hands, arms fully extended in front, facing sideways to the pillar or door knob. Keep the height of the band between your chest and abdominal area.
  • Keeping your core tight, start stepping aside, tensing the band until you can’t move any further. 
  • Important: now, step back closer to the support whilst taking full control of your steps and band so that it doesn’t thrashes back. 
  • Repeat 10-15 reps for each side. 

Why this exercise: It targets and activates the core, shoulders, and back muscles. You’ll build power, flexibility, and more importantly, stability while speedy movements. For example, when running or boxing, you’ll be someone really hard to trip over. 

  1. Reverse Crunch 

  • Anchor the band with the support at your hips level. 
  • Lie down on your back, bending your knees 90 degrees. 
  • Swathe the loop on the top of the surface of your both feet so that it creates a little tension.
  • Keeping your neck straight, your abs tight, and your back flat, pull your both legs towards your shoulders so that your abdominal muscles are contracted.
  • Return back to the same position whilst taking control over the band. 
  • Repeat 10-15 reps. 

Why this exercise: With this in your routine, you’ll build totally ripped six packs. Plus, you'll relieve tension over your neck and shoulders, and hammer your core as an added bonus. 

  1. Russian Twist 

  • Grab the band, sit down with legs extended. 
  • Now, bring your feet closer, wrap the band, creating a loop, through the bottom of your both feet.
  • Slightly raise your knees, keeping a firm grasp over the both free ends, pull and lean back, making a 45 degrees angle or at least somewhat closer.
  • Now criss cross. Bring the left band over your right side hip and get back. After that, bring the right band over your left side hip. 
  • Do this in a momentum. 
  • Repeat with the total of 20-24 reps of both sides.  

Why this exercise: Donohoe puts in regards to the Russian twist: “It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once.” So, if you’re dreaming of round and chiseled shoulders and the shredded tight core, this one simple exercise is all you need in your routine. 

  1. Seated Row 

  • Grab the band; sit down, legs fully extended in front, back fully straight, and shoulders wide. 
  • Bring your both feet closer so they’re touching, and then wrap the band over the bottom of both. 
  • With the other end of the bands, pull the band towards your core. 
  • Squeeze your shoulder blades as you do that, and then return back slowly without letting the band whip back and hit your feet. 
  • Repeat 10-15 reps. 

Why this exercise: One of the critical yet overlooked muscles by the fitness freaks is the ‘lat’. It is responsible for your shoulder, neck, and back stability. When you pull during a seated row, you’ll strengthen and shape your latissimus dorsi. So next time when you’re in the ring, on the ground, or in your daily life, you’re at the lowest risk of injuring and tearing your shoulder joint. Plus, as an added benefit, you also increase power in your wrists and develop a handsome alpha posture. 

  1. Pull Apart 

  • Stand straight with feet shoulder-width apart. 
  • Extend your both arms in front of you and wrap each end of the band over your both hands so that even without pulling, the band has a nice stretch to it. 
  • Next step, pull apart your arms while keeping them straight, until your shoulder blades meet. 
  • Get back to the original position while taking control over the band. 
  • Repeat 10-15 reps. 

Why this exercise: This easy to do exercise will drastically improve your shoulder flexibility and reduce the risk of rotator cuff injuries to the lowest. That can empower your boxing punches, aid in increasing your throwing distance, or even make lifting things easy in your daily life. 

  1. Band Push-Up 

  • Drape the band across your shoulders and grab each end in your both hands, and pay attention to the next step.
  • Next step, get into the plank position, and lower down so that your chest touches the floor. Increasing the stretch in the band over your shoulders, place both free ends under your hands.
  • Now, squeezing your butt, tightening your core, perform a push up so that your arms are fully extended. 
  • Repeat and push your limits.   

Why this exercise: You already know, regular push-up is the most intense exercise that almost targets every muscle of the body. But, when you salt it with the resistance band, you’re taking things to the next level.  

  1. Band Chest Press 

  • Lie down face-up on a bench, while anchoring the band to the bench. 
  • Grab the free ends of the band with your both hands.
  • Press up until your arms are fully extended.
  • Return while taking control so that the band doesn’t whip on the chest. 
  • Repeat 10-20 reps. 

(Don’t have a bench? No problem. You can do the same while lying down on the floor. Can’t lay down on your back for some reason? No problem. Here’s how you can do it while standing: place your right foot in the middle of the band, bring it backwards so the left foot remains ahead. Then grab free ends with your hands so that they’re coming over your shoulders. Then starting from your chest, press out straight in front of you until your arms are fully extended. Return back slowly, and repeat whilst switching sides.)

Why this exercise: You might be surprised to know that resistance band bench press can be as effective as performing it with dumbbells or barbells. Build a sculpted upper body; bigger chest, cutting-edge round shoulders, and shredded forearms — without ever stepping into the gym and pressing tons over your head. Resistance band can be that powerful. 

  1. Lateral Raise 

  • Stand straight with your feet shoulder-width apart. 
  • Slightly bring your right foot forward and place it in the centre of the band. 
  • Grab the free ends of the band with your both hands. 
  • Straight out your arms while raising them to your shoulders’ height. Slightly bend your elbows while you do that. 
  • Then bring them back while having full control over the band. 
  • Repeat with your other leg. 
  • 10-15 reps for each leg. 

Why this exercise: Two good things will happen if you put it into work: a) you’ll get stronger, healthier, and flexible upper body and rear deltoid muscles. And, b) you’ll get an aesthetic sleek posture with a sharp, stronger upper body. 

  1. Leg Extension 

  • Anchor the band with the support, the height should be inches above the ground level. 
  • Then place your right foot in the loop so that the strap is slightly above your ankle, and your foot faces the opposite direction against the support. You should be at a distance so that there’s a decent stretch to the band. 
  • Then, shifting your weight over your left foot, slightly raise the right foot while bending your knees. 
  • Pull and extend your knees in front, feeling the stretch in your hamstrings and gastrocnemius (aka leg triceps).
  • Repeat the same with the other leg. 10-20 reps each. 

Why this exercise: It builds powerful quads muscles, shapes them, and strengthens and stabilizes the knee joint. With that, you’ll also empower and tone your leg triceps that build fast movements and can aid in foot work for any sport. 

  1. Band Resistance Clamshell  

  • Loop the band slightly down your knees or over them. 
  • Get on the ground sideways, with your right hand supporting your head, and your knees and hips making an angle of 90 degrees. 
  • Pull apart your knee, raising it fully away from the other, and wait for 5 seconds at the max limit. Squeeze your glutes as you do that. 
  • Then bring the knee back so that it meets the other one again. Control over the band is a must as you do.
  • Repeat 10-20 reps and change sides. 

Why this exercise: Clamshell relieves from the back pain, strengthens your lower body; including glutes, core, lower back muscles, and hips. 

Best Resistance Band to Buy Right Now in 2021

Introducing the Gallant’s Power Band that is exclusively made to withstand heavy stretching. Ideal for men and women, comes in various thickness and sizes. Choose the colour you love from red, black, and grey. Perform dozens of exercises like band assisted pull ups, extensions, resistance band push-ups, glute bridges, and a whole lot more to hammer every single muscle. Now workout anywhere, anytime — without ever bounding in gym memberships or spending much on gym equipment. Gallant’s power band comes at the price of just a regular dinner. Even greater, free shipping for you if you're a UK Mainland resident. And, the deal gets more convincing: you have Gallant’s 30-day money back guarantee if you get it from the link below. No risk to you at all. Get your size now. 

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A Full Body Resistance Band Workout to Get Lean Muscles 

Here’s the outline for a full body workout you can put into work: 

  • Front squat 
  • Concentration Curl 
  • Pull Apart 
  • Band Resistance Clamshell 
  • Glute Bridge 
  • Lateral Walk 
  • Press up 
  • Bench Press  

Perform 10 - 15 reps of each — with a total workout time of 15 minutes. Add intensity by repeating the same workout twice. (Or maybe thrice if feeling a bit wild?)

Wrapping Up on Resistance Band Exercises. 

Resistance band is the most simple, effective, and versatile tool you can train with any time and at any place. Literally, workouts cannot get any simpler than this. But, still, this is no magic band. You’ve got to put yourself out there, grab the band, and start working out right now, from today. You’ll thank yourself after just a few months. It all starts like this. 

Even the most famous athletes, who train for 14 hours in a day, at some point use these bands to build resistance and explosiveness. Why? Because these are simple, and studies prove they’re as effective as weighting with dumbbells, kettlebells, or barbells. 

Look at Labron James, the NBA champ, nailing a full body workout to build strength, flexibility, and stability. 

So, what’s stopping you? Achieve your fitness goals with the Gallant’s Power Band. Get the criss crosses, stretches, and pulling 

Share your gains by tagging us on Instagram — we might feature you on our page. The time is now!