Easy Band Workouts You Can Do At Home

Have you been looking for workouts you can do at home? Maybe you don’t have the time or money to head to the gym. We get it! We love that you’re here and looking for alternative reasons to exercise. You don’t necessarily need to head to the gym every day or invest in expensive equipment. Resistance bands are one of our favorite low-cost products to utilize for in-house full-body workouts! If you’re looking for easy band workouts, you can start today; we’ve got them. 

Resistance bands are fantastic because they are small, easy to pack, highly versatile, and can help target larger muscles while stabilizing smaller ones. Research also shows that engaging in elastic band workouts can help improve your balance and flexibility and induce more significant neuromuscular fatigue than exercises without them. Resistance bands can be helpful for newbies and expert fitness gurus alike. 

We’ve compiled a list of resistance band workouts to give you a full-body workout plan that will help strengthen your core, tighten your glutes, and even add definition to your arms. The below exercises can be done in a relatively small area of your home, whenever you want, and they can be modified for any fitness level. The only thing you need is yourself and a band! 

Get Fit From Home With These Easy Band Workouts

Level up your current bodyweight exercises with these muscle-building band workouts we think you’ll love. Resistance bands are great for activities on the go and can be highly versatile. The key to helping your muscles grow is tension, recovery, muscle adaptation, and progressive weight increases, which can all be achieved using resistance bands. Remember that if you’re a consistent band user, you will have to up the ante in the future! As your strength increases, you’ll get used to the bands and need to incorporate more weight over time, so you don’t lose the strength gains.

Ready to get going? For an efficient full-body workout, select a few of the exercises we list below and try to perform each exercise for 45 seconds each, at 100% effort, then rest for 15 seconds. Take a minute between each set, and strive for four sets total! Do two rounds of four sets if you’re feeling extra motivated.

Fitness Resolutions are easier with others! Virtual Workouts include: Bootcamp, HIIT, Circuit, Resistance Band, Core Power & more.

Kickstand Single-Leg Romanian Deadlift

To start this band workout, stand with your right foot forward and your left foot back, resting on the ball of your foot. Next, wrap your band around the right foot, and hold it in your left hand. Next, bend forward toward the ground while pushing your hips back, keep your back straight, and then return to an upright position. Try for 45 seconds before switching to the other side.

Banded Lateral Step-Out Squat

This exercise starts with a resistance band wrapped just below your knees. Place your feet under your hips and your hands clasped in front of your chest. Take a big step to the right, bend your knees and sit back into a squat. Engage your glutes as you press back up through your heels to a starting position. Repeat movement but step to the left side. Do this for 45 seconds and then rest for 15. 

Side Plank High Pull

Start in a side plank with your resistance band under your left hand on the floor and the other end in your right hand. Next, stay in a plank and pull your band up with your right hand, leading with the elbow, til your hand hits your chest. Complete 30 to 40 seconds on each side before heading to the next set.

Banded Single-Leg Tempo Deadlift

Begin by standing on your left leg with your foot standing over the middle of a long band, with the band’s ends in each hand. Push your hips back and bend at the waist, lowering your torso toward the floor and lifting your right leg straight back behind the body so that your torso and leg are parallel to the floor.

Press into the left heel to reverse the movement and return to the start position. Complete this movement slowly and steadily for half a minute, then switch to the other leg.

Lateral Squat To Cross-Body Row

Stand with your feet slightly wider than shoulder-width apart. Loop a resistance band around the arch of your left foot, holding the ends in your right hand. Bending only your left knee, sink back and extend your right hand down toward your left foot. Re-extend your left leg and pull your right hand up to chest height with your elbow wide. Aim for 30-45 seconds per side.

Banded Glute Bridge With Hip Abduction

This next band workout starts by wrapping a resistance band around your thighs. Lie on your back with knees bent and feet flat on the floor, keeping your arms pressed into the mat. Brace your core and raise your hips toward the ceiling, engaging your glutes. Pause and then press knees out wide. Return to the start position. 

Standing Banded Triceps Extension

The standing triceps extension starts with your knees slightly bent and your feet staggered, one in front of the other. If you start with your right foot forward and flat on the floor, put your left foot back and balance on your toe. Loop your resistance band underneath the arch of your right foot, and grasp your hands around the end. Extend your arms straight up over your head with your palms facing each other. 

Keep your upper arms still, and then bend your arms back at the elbows behind your head. Then, slowly return to the start position.

Bicycle Crunch

To start the bicycle crunch band workout, lie flat on your back with your resistance band wrapped around your feet and your hands on the floor at your sides. Curl your head, neck, and shoulder blades and look forward toward your feet. Keeping your lower back connected to the floor, pull your left knee towards your chest while extending your right leg a few inches above the mat. Slowly reverse the position of your legs by extending your left leg and pulling your right knee towards your chest. This counts as one rep. 

Single-Leg Row

Here’s how it works: First, stand on your right leg, and wrap the middle of your resistance band around the arch of your left foot. Next, hold onto the end of the band with your hands, arms straight, and your body hinged at the hips. You want your torso and left leg parallel to the floor. Bend your arms at the elbows and pull the band to the sides of your rib cage. Take a breath and slowly lower back to the start.  Complete 30 to 45 seconds on one side and then switch to the other side before moving on to the next set.


Are you looking for more at-home workouts you can do? Community Fitness has a vast collection of online workouts in various styles that you can engage with any time and anywhere. If you’re looking for more community and group motivation, we encourage you to try one of our in-studio classes

We have excellent instructors, high-class facilities, and circulating fresh air being pumped into our studio every six minutes. Come see what makes our community great today!