A Human Web
Join

Strength at home

Resistance band workout

A band and an anchor point are enough for the whole body. Step further from the anchor, or shorten the band, to add tension.

25 minBeginner7 movesA bandQuads · Shoulders · Back · Hip abductors · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Circuit

3 rounds · Rest 60 s

  1. Squats - With Bands12 reps
    Beginner · Quads, Calves, Glutes · 3D demoHarder: Rear-foot-elevated split squat (Bulgarian split squat)
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  3. Shoulder press with a band10 reps
    Beginner · Shoulders, Triceps · 3D demoHarder: Push press
  4. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoEasier: Hip abduction machineHarder: Side-lying leg raise
  5. Band Good Morning12 reps
    Beginner · Hamstrings, Glutes, Back · 3D demoHarder: Barbell good morning
  6. Back Flyes - With Bands12 reps
    Beginner · Shoulders, Back, Triceps · 3D demoHarder: Bent-over reverse fly
  7. Hip Extension with Bands12 each side
    Beginner · Glutes, Hamstrings · 3D demoHarder: Back extension on a 45-degree bench

Tips

  • Check bands for nicks before each session; a snapped band hurts.
  • Control the return: the band pulls hardest on the way back.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the resistance band workout take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.