10 resistance band workouts

by Stephanie Underhill on Monday 13 April 2020

5 min read

If you’ve yet to experience the benefits of adding resistance bands to your workout, it’s high time to give them a shot. As the name suggests, these large rubber bands can be used to add extra resistance to an exercise, making your workout a little bit harder so you can get better results.

Working out with resistance bands is great because they’re affordable, easy to carry around and can be used either at home or the gym – wherever you choose to work out!

Ready to give it a shot? Here are 10 effective resistance band workouts to get you started.

1. Rotating lunge & row: 10 reps each side

Works your legs, glutes, abs and upper back.

Stand with your right foot forward and your left heel lifted. Hold your resistance band in front, parallel to the ground, palms facing down. Bend your elbows, stretch the band wide and “row” the band into your chest, pulling your right elbow around. As you rotate your body to the right, drop into a lunge and brace your abs to maintain balance.

2. Resisted push up: 15 reps 

Works your chest, arms, abs and back. 

Take your push-ups to the next level by wrapping your resistance band over your back and under your arm pits. Hold each end under your hands as you perform a push up as normal, feeling the band pull tight over your back. If this is too strong, you can do the push-up from your knees or for an extra challenge, tighten the resistance band.  

3. Triceps press: 20 reps 

Works your triceps, abs and upper back.

Sit up straight with your legs straight in front of you, knees slightly bent. Loop the resistance band around your feet and hold the ends tight against your body with your elbows bent. Brace your abs, lean your body forward and pull your arms straight out behind you, keeping your spine naturally arched.

4. Squat pull: 10 reps 

Works your inner thighs, glutes, hips, back and arms. 

Hold an end of the resistance band in each hand with arms straight above your head. Stand with your knees and toes slightly turned out, heels touching. Slide your right leg out to the side, dropping into a plie squat position. At the same time, stretch the band out with your arms in front of your chest.

5. Front squat: 10 reps

Works your glutes, thighs and abs.

Stand straight with your feet parted and the resistance band looped underneath them. Hold an end of the resistance band in each hand behind your shoulders, with elbows bent in front of you. Drop into a squat position and rise again.

6. Lateral band walk: 10 steps each way 

Works your thighs, glutes and legs.

Tie your resistance band around your lower legs, just above the ankle. Place feet shoulder-width apart to create tension in the band. From a half-squat position, shift your weight to the left and step sideways with your right leg.

7. Lying pullover: 20 reps 

Works your arms and abs.

Lie on your back with knees bent and feet on the floor. Wrap your resistance band around a low column or pole, and hold an end. Start with your arms over your head, and pull them down towards your knees.

8. Concentration curl: 10 reps each side

Works your arms.

Start in a lunge position, with your right leg in front. Place the resistance band under your right foot and hold one end with your right hand. Rest your elbow on the inside of your knee and with the palm facing away from your knee, curl the band up to your shoulder. Lower your arm back down slowly.

9. Woodchoppers: 10 reps each side

Works your abs and arms.

Anchor your resistance band towards the top of a column or pole. With your right side to the column or post, hold the free end of the resistance band with your arms stretched overhead. Pull the band down and across your body to the front of your knees, while also rotating your right hip and pivoting your back foot.

10. Reverse crunch: 15 reps 

Works your abs.

Anchor your resistance band on a low support. Lie on your back with your knees bent 90 degrees. Wrap the band around the tops of both feet and scoot back to create tension. Pull your knees toward your shoulders while keeping your back flat and your abs tight, then slowly return to starting position.

For more resistance-style workouts, check out our Reformer Pilates classes. Or, book a tour at your local Virgin Active club to see all the amazing equipment and classes we offer. 

Related articles


3 min read

Try our new Boxing Foundations class


3 min read

5 ways to improve your posture


3 min read

Do I really need to warm up and cool down?

Enjoying our blog?

Sign up to our newsletter to get updates on training, healthy living, news and events.