Resistance bands (also known as power bands or pull up bands) are an incredibly versatile piece of home gym equipment. 

They are inexpensive, easy to store and allow you to work several muscle groups.  They also enable you to do exercises that replicate nearly all of the 7 functional movements. 

Resistance bands are the perfect addition to your home gym.

Where to Buy Resistance Bands

There are 3 different types of resistance bands that I tend to use which can all be found on Amazon.  

Click the pictures below to find their corresponding Amazon page

Unfortunately, due to the current COVID-19 situation, home gym equipment, including resistance bands are becoming increasing difficult to get hold of.

It might be worth searching on Ebay too to see if there are any hidden gems there.

The links above are affiliate links. This means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you. Please understand that everything I recommend is because I honestly believe they are all helpful and useful to assist you in achieving your goal in becoming stronger, not because of the small commissions I make if you decide to buy something. Please do not spend any money on these products unless you feel that you need them or believe that they will help you achieve your goals.

My preferred type of resistance band is the larger continuous loop, which is featured in the video below.

I recommend starting with the red band and then working your way through the different resistances/colours as the exercises feel easier. 

8 Resistance Band Exercises

I have added descriptions of each exercise below, but I recommend watching the video above to ensure you can visualise what each exercise should look like as you do them.

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1: Crab Walks (Side Steps with Band)

With the bottom strand of the resistance band underneath your feet, hold the top strand to take up the slack. Keeping your knees straight, take steps to the side in one direction.  Then take an equal number of steps in the opposite direction, always keeping some tension on the band.

2: Resistance Band Squats 

With the bottom of the band under your feet, hold to top of the band in a front rack position (elbows pointing forwards, palms facing up with the band resting on your fingers). Then squat as if you’re sitting down before slowly standing up against the resistance of the band.  You can use a chair to ensure you squat down to an consistent depth on each repetition.

3: Resistance Band Shoulder Press 

With your hands still in the front rack position from the previous exercise, push your arms straight above your head and then slowly lower against the resistance of the band.

4: Reverse Wood chops with Band

Anchor the resistance underneath one foot.  Hold the other end of the band in both hands level with your hip.  Keeping your arms straight, lift your arms up and around in the opposite direction that the band is anchored.  Finish all the reps on one side and then repeat on the other side. 

5: Resistance Band Deadlift/Romanian Deadlift 

Place both strands of the band under your feet and hold the ends of the band in each hand. Whilst hinging at your hips and keeping your back straight, perform a deadlift with the band.  Drive the hips forwards as you come back up to neutral to tension the band again.

6: Resistance Band Rows 

Hold in the bottom of a deadlift position.  Pull your arms upwards, leading with the elbows towards the ceiling. Slowly lower back to the start position.

7: Knee Extension with Band

Secure the band to the top of the backrest of the chair (or anchor to a fixed point behind the chair) and run the band underneath the chair.  Place your foot in the band and twist the band to create another loop to hook around your forefoot (this will stop the band slipping up your leg). Kick your leg forward against the resistance of the band and then slowly return to a bent position.  Do all repetitions on one side and then repeat on the other leg.

8: Core Rotations with Band

Anchor one end of the resistance band to something that is waist height, such as a door handle.  Hold the other end of the band with both hands.  Start with your hands pointing towards the anchor point and then keeping your arms straight twist your body to face in the opposite direction away from the anchor point.

How Many Repetitions?

It is up to you how many repetitions and set that you do. If you are a beginner and new to the resistance band exercises, I recommend doing 3 sets of 10-15 repetitions to start. 

As the exercises feel easier, use a thicker resistance band and do 3-4 sets of 6-8 repetitions. The last couple of repetitions should feel like a challenge.

For more information on why the number of repetitions you do are important read my post – What are reps and sets? How Many Should I Do?, a comprehensive guide to the principles of strength training.

This post was written by myself, Chris Tiley, a physiotherapist based out of Movement Therapy Clinics in Harborne, Birmingham. For more information on how I can help you visit christileyphysiotherapy.com

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