You don't have to lift a weight to build strength, thanks to the invention of resistance bands. These small yet powerful tools are perfect for targeting small and large muscle groups and working with compound exercises. Plus, they're super easy to store at home or pack in a bag and take wherever you travel. What more could you ask for in strength training equipment?
“Resistance bands help you perform customizable strength training workouts without weights,” says Rachelle Reed, a certified personal trainer and Pure Barre’s manager of training development and barre kinesiologist. “They increase the intensity of bodyweight strength training work, helping you see results more quickly.”
For a single-looped resistance band workout you can do right at home, the gym, hotel room—or wherever you are—check out Reed’s moves.
1
Bicep curls
Works your: biceps and triceps
How to: Stand with your feet hip-width apart. Bend your knees slightly and engage your core to keep your back straight. Hold one end of the band in each hand and straighten your arms down in front of you in a low “V” shape, palms facing up. Curl the band up to your shoulders for 45 seconds. Then, flip your palms to face your body and repeat for another 45 seconds.
2
Shoulder walks
Works your: deltoids and triceps
How to: Stand with your feet hip-width apart. Bend your knees slightly and engage your core to keep your back straight. Hold one end of the band in each hand and straighten your arms down in front of you. With your shoulders packed down your back and arms shoulder-width apart down by your thighs, lift your arms to shoulder height.
Then, lower back down and repeat for 30 seconds. Next, hold your arms at shoulder height and alternate vertical lifts with your right and left arm. Repeat for 30 seconds. Then, keep your arms at shoulder height and pull the band apart (out to the sides) for 30 seconds.
3
Chest press
Works your: pectorals, upper back, biceps
How to: Stand with your feet hip-width apart. Bend your knees slightly and engage your core to keep your back straight. Hold one end of the band in each hand, arms straight out in front of you at shoulder height. Pull the elbows straight back, then extend. Repeat for about 45 seconds.
Then, extend the arms straight up to the ceiling. Pull the elbows down to shoulder height, forming a goalpost with your arms. Press back up. Repeat for about 45 seconds.
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4
Tricep Extensions
Works your: triceps, upper back
How to: Stand with your feet hip-width apart. Bend your knees slightly and engage your core to keep your back straight. Hold one end of the band in each hand behind you, arms straight and shoulder-width part and palms facing up. Hinge forward slightly from the waist. Do small lifts with the arms, keeping tension on the band. Repeat for 30 seconds.
Then, do small pulls outward on the band with arms straight to maximize the triceps work. Repeat for 30 seconds.
5
Push-ups
Works your: biceps, pectorals, deltoids, abs, glutes
How to: Place the resistance band around your thighs, right above the knees. Then, get in a plank position with feet hip-width apart so you feel tension on the band. Bend the right knee so your heel comes toward your butt and do four slow push-ups. Repeat with your left heel to your butt. Finally, place both feet on the ground and perform 10 push-ups (option to place your knees on the ground).
6
Leg extension
Works your: quadriceps and abs
How to: Stand next to a chair, wall, or counter for extra balance with feet hip-width apart. Place the band around your ankles. Extend your right leg out straight in front of you until you find tension from the band. Lower and lift the leg, keeping it straight. Continue for 45 seconds. Perform small presses outward to the right. Repeat for another 45 seconds. Then, switch legs and repeat.
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7
Wall sits
Works your: quadriceps, hamstrings, abs, and glutes
How to: Place the band around your thighs, and stand near a wall, so your back is touching it. Keep your feet hip-width apart. Walk your feet forward and bend the knees, sinking your hips down to knee level. Bring the knees to touch, then open them back to hip-width. Repeat for 30 seconds. Hold the knees hip width apart and perform small presses outward for 30 seconds. Finally, reach your arms forward for a 30-second isometric hold.
8
Wide 2nd
Works your: quadriceps, hamstrings, and arms
How to: Hold one end of the band in each hand, arms out in front of you and at shoulder height. Walk your feet out wider than your hips and turn your toes out slightly. Make sure your shoulders are stacked over the hips, with the chest open. Lower down three to four inches as the arms reach up to the ceiling. Lift back up as the arms reach forward. Repeat for 30 seconds.
Then, keep the arms up to the ceiling and pulse through the legs as you lower and lift, and simultaneously pull out slightly on the band. Repeat for 30 seconds. Finally, pick your heels off the ground and hold, keeping continuous tension on the band, for 30 seconds.
9
High V
Works your: quadriceps and hamstrings
How to: Place the resistance band around your thighs, above your knees. Bring your heels together, toes apart and lift your heels off the ground, gluing them together. Bend your knees, sinking your butt down toward knee level. Engage your core. You can place your hands on the back of a chair, counter or wall for support if needed. Squeeze the outer thighs and alternate pressing the knees outward for 30 seconds. Then, press both knees outward for 30 seconds. Keep pressing as you pulse down for 30 seconds.
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10
Lateral stepping squats
Works your: glutes and quadriceps
How to: Place the band around your thighs, above your knees. Stand with your feet hip-width apart. Place your hands on your hips. Step the right foot out eight to 12 inches as you bend the knees and send the hips down and back into a squat. Then, stand up and step the right foot back in. Repeat for 30 seconds.
Next, hold a low squat, extend your arms up to the ceiling, and perform small pulses downward for 30 seconds. Repeat with left foot stepping to the side.
11
Teasers
Works your: abs
How to: Sit down and place the band around your thighs, above your knees. Lie back and extend the arms and legs. Press your legs out to hip-width apart to find resistance in the band. Slowly activate the core to roll the arms and legs up to a “V” shape.
Then, slowly roll back down. Repeat for 10 reps, keeping tension on the band. On the last rep, hold the “V” shape at the top, and press out into the band for 10 seconds.
12
Tabletop crunches
Works your: abs
How to: Lie on your back, legs lifted and bent at a 90-degree angle. Squeeze the legs together and point your toes. Place the resistance band behind your thighs and grab one end of the band in each hand. Make sure your elbows are wide. Pull the band towards you as you crunch. Perform 20 reps. Extend your legs straight. Do 20 reps.
Mallory Creveling
Deputy Editor, Health & Fitness
Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner's World and Bicycling team in August 2021. She has more than a decade of experience covering fitness, health, and nutrition. As a freelance writer, her work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, PA.
