Exercises by equipment
Resistance band exercises - Page 3
Explore 207 resistance band exercises with clear instructions, muscles worked and practical coaching guidance.
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Chaos Farmers Walk
Advanced farmer carry with plates suspended from matched resistance bands, creating oscillation that challenges grip, gait, and trunk control.
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Clamshell
Side-lying hip rotation drill for glute medius activation.
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Hip Flexor Band Pulls
Hip-control drill for improving pelvis position and active range.
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Lateral Band Walk
Band walk for glute medius activation and hip control.
View exerciseLever Lying Banded T bar Row
Chest-supported T-bar row using plates and added band tension for a progressively harder pull.
View exerciseLow-Bar-Anchored Band Kneeling Single-Leg Kick
Quadruped single-leg band kickback with the band secured under a low bar for glute and hamstring hip-extension work.
View exerciseLying Hamstring Stretch with Band
Controlled flexibility drill to improve comfortable range of motion.
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Lying IT Band Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Mini Band 3 Way Cha Cha
Lower-body burn drill challenging hip control and repeated leg tension.
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Mini Band Foam Roller Wall Slide
Banded forearm wall slide using a foam roller to guide controlled scapular upward rotation.
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Mini Band Forearm Plank Jacks
Core-control drill keeping the trunk stable through a challenging variation.
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Mini Band Frog Pump
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Isometric Clamshell
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Isometric Hip thrust with Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Lat Pull Down
Grip and vertical-pull drill building shoulder control and upper-body strength.
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Mini Band Lateral Toe Tap
Step-control drill for lower-body coordination, balance, and foot placement.
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Mini Band Lateral Walk to Calf Raise
Lateral band walk combined with a controlled calf raise for hip, ankle, and balance endurance.
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Mini Band Linear Plank Walk
Core-control drill keeping the trunk stable through a challenging variation.
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Mini Band Monster Walk
Conditioning movement for footwork, pacing, and repeatable lower-body work.
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Mini Band Prone Hip Internal Rotation
Prone band-resisted hip internal-rotation drill performed with the thighs and pelvis grounded.
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Mini Band Row from Lunge
Upper-back pulling drill emphasizing shoulder-blade control with band.
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Mini Band Seated Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Side Lying Bent Knee Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Side Step Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Mini Band Standing Glute Extension
Glute-focused drill using hip extension or external rotation control.
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Mini Band Standing Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Standing Single Leg Knee External Rotation
Single-leg balance drill combining held hip flexion with controlled external rotation against a mini band.
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Mini Band Supine Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Supine Overhead Reach
Shoulder-position drill reinforcing overhead reach and stable upper-body support.
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Mini Band Triceps Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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Mini Band Wall Sit
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Mini-Band Dead Bug
Core-control drill keeping the trunk stable through a challenging variation.
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Mini-Band Glute Bridge
Mini-Band Glute Bridge for activation focused on glutes.
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Mini-Band Hip Flexion
Hip-control drill for improving pelvis position and active range.
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Mini-Band Squat
Squat with an above-knee mini band adding continuous hip-abductor tension and knee-alignment feedback.
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Overhead Tricep Stretch with Band
Controlled flexibility drill to improve comfortable range of motion.
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Partner Facing Feet Elevated Side Plank With Band Row
Advanced partner-anchored band row from a feet-elevated side plank, combining unilateral pulling with anti-rotation control.
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Push Up With Band Row
Push-up followed by a unilateral resistance-band row while the trunk resists rotation.
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Renegade Row with Band
High-plank unilateral band row emphasizing upper-back strength and anti-rotation control.
View exerciseResistance Band Anti Rotation Dead Bug
Dead-bug variation using unilateral band tension to add anti-rotation demand during alternating leg extension.
View exerciseResistance Band Assisted Front Rack Stretch
Overhead-band-assisted front-rack hold improving elbow height and shoulder, triceps, lat, and wrist mobility.
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Resistance Band Chest Press
Band chest press for light pressing volume and simple home or gym setups.
View exerciseResistance Band Deadlift with Single Arm Row
Resistance-band deadlift followed by a unilateral row, combining bilateral hip extension with anti-rotation pulling.
View exerciseResistance Band Duck Walk
Low squat walk against thigh-band tension using short controlled steps and continuous knee alignment.
View exerciseResistance Band Front Plank with Single Arm Pulldown
High-plank single-arm band pulldown combining lat work with anti-extension and anti-rotation control.
View exerciseResistance Band Glute Bridge Abduction
Hip-hinge drill that develops posterior-chain strength and control using a resistance band, with emphasis on the glutes and hamstrings.
View exerciseResistance Band Horizontal Pallof Press
Core-resistance drill that develops trunk control against unwanted rotation using a resistance band, with emphasis on the obliques and core.
View exerciseResistance Band Jumping Jack
Jumping jack with a light lower-leg band adding hip-abduction resistance and controlled return demand.
View exerciseResistance Band Long Jump
Resisted standing broad jump using a rear low-band anchor and a full reset between landings.
View exerciseResistance Band One Arm Bent Over Row
Horizontal pulling drill that develops back strength and scapular control using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
View exerciseResistance Band One Leg Glute Bridge
Single-leg glute bridge with an above-knee loop band adding hip-abductor tension and pelvic-control demand.
View exerciseResistance Band One Leg Kickback (Bent Position)
Half-kneeling band kickback using an underfoot anchor to isolate controlled hip extension.
View exerciseResistance Band Plank Jack
High-plank jack with a lower-leg loop band adding hip-abduction resistance while the trunk stays level.
View exerciseResistance Band Plank March
High-plank alternating knee drive against a loop band, combining trunk stability with resisted hip flexion.
View exerciseResistance Band Seated Single Leg Curl
Low-front-anchor seated single-leg band curl for controlled unilateral hamstring work.
View exerciseResistance Band Shoulder Adduction
High-anchor straight-arm shoulder adduction isolating the lat through a controlled downward arc.
View exerciseResistance Band Side Plank Glute Raise
Bent-knee side plank with loop-band hip abduction, combining lateral trunk stability and glute-medial work.
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Resistance Band Squat
Squat against an underfoot resistance band held at shoulder height for progressively increasing lower-body load.
View exerciseResistance Band Standing Single Arm Lateral Raise
Single-arm underfoot band lateral raise isolating the middle deltoid through a controlled arc.
View exerciseResistance Band Wide-Stance Pallof Press
Wide-stance Pallof press resisting lateral band rotation while the hands travel away from and back to the chest.
View exerciseSeated Calf Stretch with Band
Seated straight-knee calf stretch using a resistance band around the forefoot to assist gentle ankle dorsiflexion.
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Single-Arm Band Scapular Retraction
Straight-arm band drill for controlled scapular retraction without turning the movement into a row.
View exerciseStanding Hamstring and Calf Stretch with Strap
Standing strap-assisted stretch combining a lifted straight leg, hip hinge, and ankle dorsiflexion.
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