Resistance bands are a great tool for anyone looking to build. strengthstrengthen your muscles and endurance without having to go to the gym. Its portability, versatility, and ability to provide constant tension make it ideal for effective home training. Check out the 10 best band exercises you can do at home that are backed by science.
Benefits of resistance bands for home training
Resistance bands aren’t just a budget-friendly alternative to weights. We offer unique, research-backed benefits.
- variable resistance: Unlike free weights, resistance bands increase resistance as you stretch. This type of resistance can increase muscle activation and strength (Hughes et al., 2018).
- gentle on joints: Resistance bands are gentler on the joints than free weights, reducing the risk of injury (Anderson et al., 2020).
- versatility: It can be used for a variety of exercises that target all muscle groups, making it suitable for a full-body workout.
- portability: Resistance bands are lightweight and portable, making them perfect for training at home or while traveling.
1. Band push-ups
Muscles targeted: chest, triceps, shoulders
To perform band push-ups, wrap the band around your back and hold the ends in your hands. Do push-ups as usual. The band increases resistance at the top of the movement where the chest is most activated. A study by Trebs et al. (2010) demonstrated that adding a resistance band to push-ups increased muscle activation, leading to improved muscle strength.
2. Band deadlift
Muscles targeted: hamstrings, glutes, lower back
Step on the band with both feet and grab the other end with your hand. Perform a deadlift by hinging at the hips and extending your body back. Research shows that resistance bands can effectively target the posterior chain muscles, which are important for building lower body strength (Martínez-García et al., 2019).
3. Band squats
Muscles targeted: Quadriceps, glutes, hamstrings
Wrap the band around your shoulders and stand on it with both feet. Perform a squat so that your knees go over your toes. A 2020 study by Looney et al. Band squats have been found to provide consistent tension throughout the range of motion and improve muscle hypertrophy.
4. Striped row
Target muscles: back, biceps
Secure the band to something sturdy, grab each end and pull it toward your torso, squeezing your shoulder blades. This exercise mimics the mechanics of traditional rowing and is supported by the finding that bands can stimulate muscle activation similar to free weights (Hughes et al., 2018).
5. Banded buttock bridge
Target muscles: buttocks, hamstrings
Wrap the band around your thighs just above your knees. Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, keeping tension on the band. Research has shown that adding a band to the glute bridge significantly increases glute activation (Anderson et al., 2020).
6. Banded overhead press
Target muscles: shoulders, triceps
Stand on the band and grab the end with your hands. Fully extend your arms and push the band over your head. This exercise is effective for increasing shoulder strength and stability. Research supports that zonal overhead movements can improve upper body functional strength (Trebs et al., 2010).
7. Striped Sidewalk
Muscles targeted: Glutes, hip abductors
Wrap the band around your thighs and take small, controlled lateral steps. This exercise strengthens your glutes and stabilizing muscles, which are essential for athletic performance. According to Lee et al. (2020), lateral zonal movements are particularly effective in targeting the gluteus medius.
8. Band biceps curl
Muscles targeted: Biceps
Step on the band with both feet and grab the other end with your hand. Perform a biceps curl by bending your elbows and bringing your hands closer to your shoulders. Resistance bands can stimulate muscle growth comparable to free weights when used with sufficient tension (Martínez-García et al., 2019).
9. Banded tricep extensions
Muscles targeted: Triceps
Secure the band over your head by holding the ends. Extend your arms until they are fully extended. This movement isolates the triceps and is supported by evidence showing that bands can effectively isolate small muscle groups (Looney et al., 2020).
10. Banded Russian Twist
Target muscles: obliques, core
Sit on the floor, secure the band to your feet, and hold each end with both hands. Rotate your torso from side to side while maintaining tension on the band. A strong core is essential for overall fitness, and band rotation exercises have been shown to increase core stability (Lee et al., 2020).
Programming tips for maximum results
- repeat and set: For hypertrophy, aim for 3-4 sets of 12-15 reps. Adjust the tension so that the last few repetitions are difficult.
- progressive overload: Use thicker bands or increase the number of repetitions over time to ensure continued improvement.
- Break time: Rest 60 to 90 seconds between sets to maintain intensity and allow recovery.
final thoughts
Resistance bands are a versatile and effective tool for building muscle and strength at home. By incorporating these exercises into your daily routine, you can get a toned physique without ever stepping foot in the gym. Scientific evidence supports its effectiveness, making it a wise choice for fitness enthusiasts.
Important points
| exercise | Targeted muscle groups | Main benefits |
|---|---|---|
| band push ups | chest, triceps, shoulders | Increased muscle activation |
| band deadlift | hamstrings, glutes, lower back | Improved rear chain strength |
| band squat | quadriceps, glutes, hamstrings | enhanced hypertrophy |
| striped rows | back, biceps | fullback engagement |
| glute bridge with band | gluteus maximus, hamstrings | Increased activation of the gluteal muscles |
| overhead press with band | shoulders, triceps | Improved functional strength |
| striped walk | Gluteus maximus, hip abductor muscles | strengthened stabilizing muscles |
| biceps curl with band | biceps brachii | isolated arm development |
| banded tricep extensions | triceps | effective muscle isolation |
| striped russian twist | obliques, core | Enhanced core stability |
References
Anderson, KG, et al., 2020. Resistance bands: a joint-friendly alternative. Strength & Conditioning Research Journal34(6), pp. 1442-1448.
Hughes, T. et al., 2018. Muscle activation and strength adaptation with resistance bands. sports medicine48(10), pp. 2207-2216.
Lee, D.R., et al., 2020. Activation of the gluteus medius muscle during resistance band exercise. Orthopedic Research Journal38(5), pp. 1012-1018.
Looney, D.P., et al., 2020. Resistance bands and hypertrophy. International Journal of Sports Science15(3), pp. 98-104.
Martínez-García, D. et al., 2019. Comparison of resistance bands and free weights. Strength & Conditioning Journal41(2), pp. 20-28.
Trebs, AA et al., 2010. Push-up variations and muscle activation. Strength & Conditioning Research Journal24(2), pp. 434-441.
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