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Strength at home

Resistance band workout B: rows, push-ups, split squats and hip hinges

Workout B of our resistance band workout plan, and a full band session on its own. It leans on what bands do well (rows, pulls and presses) and trains the legs one at a time, because band squats work the thighs less than weights do. You need bands with handles and a door anchor, or a long loop band and a post, and a sturdy chair or step. The plan's phases set the rounds: 2 in weeks 1 and 2, then 3.

35 minBeginner15 movesA wall · A band · An anchor pointHip flexors · Glutes · Shoulders · Back · Quads · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasier: Seated marchHarder: Standing band hip flexion
  2. Standing hip CARs2 slow circles each way, each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wallEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  4. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Pull and push

3 rounds · Rest 60 to 90 s after each pair

  1. Band row10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band at chest height in a closed door, on the hinge side; step back for more tension, and stop 2 or 3 reps shortHarder: Supported single-arm dumbbell row
  2. Push-up6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands on a chair or bench if you need to; feet raised when 15 is easyEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Legs

3 rounds · Rest 60 to 90 s after each pair

  1. Split squat8 to 12 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoA hand on a wall at first. Harder: stand on the band with your front foot and hold the handles at your shoulders, then raise your back foot on a stepEasier: Bodyweight squatHarder: Reverse lunge
  2. Band good morning, anchored to a post8 to 12
    Beginner · Hamstrings, Glutes, Back · 3D demoBand anchored low to a post or closed door; push your hips back with your back long, then stand tall by squeezing your glutesEasier: Band good morningHarder: Barbell good morning

Hips and shoulders

2 rounds · Rest 60 s after each pair

  1. Band-resisted glute bridge8 to 12
    Beginner · Glutes, Hamstrings, Quads · 3D demoBand anchored low across your hips; stop 2 or 3 reps shortEasier: Glute bridgeHarder: Single-leg glute bridge
  2. Face pull12 to 15
    Intermediate · Shoulders, Back · 3D demoAnchor at head height; elbows high, hands finishing beside your earsEasier: Prone Y-T-W raisesHarder: Tuck back lever

Shoulders and arms

2 rounds · Rest 45 to 60 s after each pair

  1. Band lateral raise12 to 20
    Beginner · Shoulders, Neck · 3D demoStand on the band and raise your arms to shoulder heightHarder: Dumbbell lateral raise
  2. Band overhead triceps extension12 to 15
    Intermediate · Triceps · 3D demoBand under your back foot, or anchored low behind youEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Trunk

  1. Half-kneeling Pallof press2 sets of 8 to 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoPress out and hold for 3 s; don't let the band turn youHarder: Pallof press

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch

Tips

  • Check every band and anchor before you start, and keep your face out of the band's line: in one series of eye injuries, every band had slipped from its anchor. Glasses or sports goggles help.
  • In weeks 1 and 2 of the plan, do 2 rounds and stop each set with 3 or 4 reps to spare. The plan's phases set the rounds after that.
  • When a move reaches the top of its range, add tension: step further from the anchor, shorten the band, or use the next band or two bands together.
  • If a move feels light enough for 20 or more reps, take its last set to within a rep of failure.
  • Latex allergy: choose latex-free bands.
  • Pregnant: from the end of the first trimester, swap the band glute bridge for the standing band hip extension, which keeps you off your 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.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

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 b: rows, push-ups, split squats and hip hinges take?

About 35 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 wall, A band, An anchor point. 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. 11 of its 15 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.