10 Resistance Band Exercises for a Full-Body Home Workout

Resistance bands are one of the most effective and underrated training tools available. They're portable, affordable, and can replace an entire rack of gym equipment. Here are 10 exercises that cover every major muscle group — no gym required.

What You'll Need

  • A resistance band set (loop bands or tube bands with handles)
  • A yoga mat
  • A door anchor (included with most tube band sets)

FlexHome 11-Piece Resistance Band Set — $94.99 AUD →

The 10 Exercises

1. Banded Squat

Muscles: Quads, glutes, hamstrings
How: Stand on the band, feet shoulder-width apart, handles at shoulders. Squat to parallel and drive back up.
Reps: 15

2. Banded Glute Bridge

Muscles: Glutes, hamstrings
How: Lie on your back, band across hips anchored by your hands. Drive hips to ceiling, squeeze at the top.
Reps: 15

3. Banded Row

Muscles: Upper back, biceps
How: Anchor band at door height. Pull handles to your ribcage, elbows back. Control the return.
Reps: 12

4. Banded Chest Press

Muscles: Chest, shoulders, triceps
How: Anchor band behind you at chest height. Press handles forward until arms are extended.
Reps: 12

5. Banded Lateral Walk

Muscles: Glutes, hip abductors
How: Loop band around ankles. Slight squat position. Step side to side, keeping tension in the band.
Reps: 12 each direction

6. Banded Bicep Curl

Muscles: Biceps
How: Stand on band, curl handles to shoulders. Keep elbows pinned to your sides.
Reps: 12

7. Banded Tricep Pushdown

Muscles: Triceps
How: Anchor band overhead. Push handles down until arms are straight. Control back up.
Reps: 12

8. Banded Shoulder Press

Muscles: Shoulders, triceps
How: Stand on band, press handles overhead until arms are fully extended.
Reps: 12

9. Banded Deadlift

Muscles: Hamstrings, glutes, lower back
How: Stand on band, hinge at hips with a flat back, drive through heels to stand tall.
Reps: 12

10. Banded Pull-Apart

Muscles: Upper back, rear delts
How: Hold band at shoulder height with both hands. Pull apart until arms are wide, squeezing shoulder blades together.
Reps: 15

Sample Full-Body Circuit

Do all 10 exercises back to back with 30 seconds rest between each. Rest 2 minutes, repeat for 3 rounds total. Duration: ~35 minutes.

Shop the Bands

Back to blog