Before you start
Know your bands
Not all resistance bands are the same. Each type is built for different exercises — using the right one makes a significant difference in effectiveness and comfort. Look for the colour-coded tag on each exercise to know which band to grab.
Loop Band
Loop / Power Band
Large, continuous rubber loops. The most versatile band — can be anchored, wrapped around the body, or used for assisted movements. Comes in varying thicknesses for different resistance levels.
Best for: Squats, deadlifts, rows, pull-up assistance, full-body strength
Tube Band
Tube Band
Hollow rubber tube with handles on each end. Easiest for beginners. The handles make gripping natural and allow cable-style movements without a machine.
Best for: Bicep curls, presses, rows, shoulder raises, chest work
Booty Band
Booty / Fabric Band
Wide, thick fabric loops worn around the thighs or above the knees. Non-slip texture stays in place during movement. Higher resistance than mini bands.
Best for: Glute bridges, clamshells, squats, lateral walks, fire hydrants
Therapy Band
Therapy / Flat Band
Long, flat latex band with no loop or handles. Highly adaptable — wrap, tie, or hold. Ideal for controlled, low-impact movements, rehab, and Pilates-style work.
Best for: Ankle flexion, shoulder rehab, controlled stretching, Pilates
Section 1
Lower Body
1
Front Squat
Quads · Glutes · Hamstrings · Calves
Loop
3 × 8–12
- 1Stand on the band with feet slightly wider than shoulder-width.
- 2Bring the top of the band over each shoulder. If the band is long, cross your arms at your chest to keep it secure.
- 3Lower as if sitting into a chair — chest up, core firm, feet flat.
- 4Drive through your heels to return to standing.
Pro tip: Keep your knees tracking over your toes throughout — don't let them cave inward as you rise.
2
Lateral Band Walk
Glutes · Hip Abductors · Outer Thighs
Booty
3 × 10 steps each
- 1Place the booty band just above your knees. Stand with feet shoulder-width apart to create tension.
- 2Sink into a half-squat position, keeping your chest up and core engaged.
- 3Step sideways with your right foot, then follow with your left — keeping the band taut the whole time.
- 4Take 10 steps in each direction without letting your knees cave inward.
Why it works: Staying low in the squat position throughout activates the glute medius — a key stabiliser often missed in standard leg exercises.
3
Prone Leg Curl
Hamstrings
Loop
3 × 10–15 each
- 1Anchor the loop band low to a stable surface. Lie face down and loop the free end around your right ankle.
- 2Scoot away from the anchor to create tension in the band.
- 3Tighten your core and bend your right knee, bringing your heel toward your glutes as far as comfortable.
- 4Slowly lower back to start. Complete all reps before switching sides.
Form check: Keep your hips pressed into the floor throughout — don't let them lift as you curl the leg up.
4
Leg Extension
Quadriceps
Loop
3 × 8–12 each
- 1Anchor the loop band at low height behind you. Sit on a sturdy chair or bench and loop the free end around one ankle.
- 2Step forward so there's tension on the band with your leg bent.
- 3Slowly extend your knee until your leg is straight in front of you.
- 4Hold for one second at the top, then slowly return. Switch sides.
Pro tip: Move slowly on the return — resisting on the way down builds just as much quad strength as the extension itself.
5
Ankle Plantar Flexion
Calves · Ankle Stability
Therapy
3 × 10–12 each
- 1Sit on the floor with one leg extended, one bent. Wrap the middle of the therapy band around the ball of your extended foot and hold both ends.
- 2Sit up tall and point your toes away from you (plantar flexion).
- 3Slowly flex your foot back toward you (dorsiflexion) against the band's resistance.
- 4Return to the pointed position. Repeat for reps, then switch feet.
Good for: Ankle mobility, calf strengthening, and injury prevention — especially valuable for runners and anyone returning from ankle issues.
Section 2
Glutes & Hips
6
Glute Bridge
Glutes · Hamstrings · Core
Booty
3 × 15–20
- 1Place the booty band just above your knees. Lie face up with knees bent to 90 degrees, feet flat on the floor.
- 2Press your knees gently outward against the band.
- 3Squeeze your glutes and raise your hips until your shoulders, hips, and knees form a straight line.
- 4Hold for one second at the top, then slowly lower down without fully resting.
Key detail: The outward press against the band is where the glute activation happens. Don't let your knees fall inward at any point during the movement.
7
Clamshell
Glute Medius · Hip External Rotators
Booty
3 × 12 each
- 1Place the booty band just above your knees. Lie on your side with hips and knees both bent to 90 degrees, feet stacked.
- 2Keeping your feet together, rotate your top knee upward like a clamshell opening — squeezing your glutes for 2 seconds at the top.
- 3Slowly lower back down. Don't let your hips rock backward.
- 4Complete all reps on one side before switching.
Common mistake: Rolling the hip backward to get the knee higher. Keep your pelvis completely still — the range of motion comes entirely from the hip joint.
8
Fire Hydrant
Glute Medius · Hip Abductors
Booty
3 × 12–15 each
- 1Place the booty band just above your knees. Start on all fours — hands under shoulders, knees under hips, spine neutral.
- 2Keeping your knee bent at 90 degrees, lift your right knee out to the side as high as you can without rotating your hip.
- 3Hold for one second at the top, squeezing the glute.
- 4Lower slowly. Complete all reps before switching sides.
Pro tip: The band makes this deceptively hard. Start with a lighter booty band and build up — your hip should be doing the work, not momentum.
9
Standing Abduction
Glutes · Hip Abductors · Balance
Loop
3 × 15–20 each
- 1Loop the band around both ankles. Stand tall with feet together.
- 2Shift your weight to your left foot. Keeping your right foot flexed and toes pointing forward, slowly lift your right leg out to the side.
- 3Lead with your heel to engage the glutes — don't let the toes turn out.
- 4Lower back slowly without touching down. Complete all reps, then switch.
Balance tip: Hold a wall or chair back if needed — this doesn't reduce the effectiveness of the exercise at all.
10
Seated Abduction
Hip Abductors · Outer Thighs
Booty
3 × 15–20
- 1Place the booty band just above your knees. Sit at the edge of a chair or bench, feet slightly wider than your hips.
- 2Sit up tall with your core engaged.
- 3Slowly press your knees outward against the band, keeping your feet still.
- 4Hold for 2 seconds at the widest point, then bring knees back together.
Great for: Office breaks, warm-up activation, or post-workout burnout — no floor required.
Section 3
Upper Body & Arms
11
Standing Bicep Curl
Biceps · Forearms
Tube
3 × 12–15
- 1Stand with feet shoulder-width apart over the center of the tube band. Hold a handle in each hand, arms at your sides, palms facing forward.
- 2Keeping your elbows pinned to your sides, curl both hands toward your shoulders.
- 3Squeeze your biceps at the top for one second.
- 4Slowly lower back down.
Variation: Alternate arms instead of curling both together to increase core stability demand and time under tension.
12
Concentration Curl
Biceps — Peak Isolation
Loop
3 × 8–10 each
- 1Start in a forward lunge with your right foot forward. Place the center of the band under your right foot.
- 2Grasp one end of the band with your right hand and rest your elbow on the inside of your right knee.
- 3With palm facing away from your knee, curl the band up toward your shoulder, squeezing your bicep hard at the top.
- 4Slowly lower back down. Switch sides after all reps.
Why this works: Bracing your elbow against your knee eliminates shoulder swing — all the tension goes directly into the bicep for maximum isolation.
13
Triceps Kickback
Triceps
Tube
3 × 8–10
- 1Stand with feet together over the center of the band, hinging forward at the waist with a flat back.
- 2Hold a handle in each hand with palms facing behind you. Bend your elbows to bring forearms parallel to the floor.
- 3Keeping your upper arms still and tucked to your sides, press your hands back until your arms fully extend.
- 4Slowly return to the bent position.
Form check: Your upper arms shouldn't move at all — if they're swinging, reduce the resistance or lighten your stance on the band.
14
Overhead Tricep Extension
Triceps — Long Head
Tube
3 × 10–12
- 1Sit on a chair and place the center of the tube band under your seat.
- 2Grasp a handle in each hand and raise your arms overhead, bending your elbows so your hands are positioned behind your neck, palms facing up.
- 3Press your arms straight up until fully extended.
- 4Slowly lower back to the start position.
Key cue: Keep your elbows pointed straight up at the ceiling and close to your ears — flaring them out shifts the work away from the tricep.
15
Banded Push-Up
Chest · Shoulders · Triceps
Loop
3 × 8–15
- 1Drape the loop band across your upper back and loop the ends under your palms on the floor.
- 2Get into push-up position with hands slightly wider than shoulder-width.
- 3Lower your chest to the floor, keeping your core and glutes tight.
- 4Press back up — the band adds resistance at the top, making the hardest part even harder.
Modification: Drop to your knees to reduce the load while still getting the banded chest resistance benefit.
16
Standing Chest Press
Pectorals · Anterior Deltoid · Triceps
Tube
3 × 12–15
- 1Anchor the tube band at chest height behind you. Stand facing away, holding a handle in each hand at chest level.
- 2Step forward to reduce slack. Keep elbows up and palms facing down.
- 3Press both handles straight forward until your arms fully extend, squeezing your chest at the end.
- 4Slowly return to the start position.
No anchor? Hold the band behind your back with hands crossed and press forward — the resistance still works the chest effectively.
Section 4
Back & Shoulders
17
Seated Row
Rhomboids · Lats · Rear Delts · Biceps
Tube
3 × 10–12
- 1Sit on the floor with legs extended. Wrap the center of the band around the soles of your feet. Hold a handle in each hand, arms extended, palms facing each other.
- 2Sit tall — don't round your lower back.
- 3Bend at the elbows and pull the handles toward your core, squeezing your shoulder blades together at the end.
- 4Slowly extend back to the start.
Cue: Think about leading the pull with your elbows, not your hands — this keeps the focus on the back muscles rather than the biceps.
18
Bent-Over Row
Lats · Mid Traps · Rhomboids
Loop
3 × 10–12
- 1Stand over the center of the loop band, feet shoulder-width apart.
- 2Hinge forward at the hips, keeping your back flat and knees slightly bent. Grip the band with both hands, palms facing your legs.
- 3Pull the band up toward your hips, driving your elbows back until they form 90-degree angles.
- 4Squeeze your shoulder blades at the top. Lower slowly.
Form check: Keep your spine in neutral — don't round your upper back or jerk the band up. Slow and controlled is where the gains are.
19
Pull Apart
Rear Delts · Upper Traps · Rotator Cuff
Therapy
3 × 10–12
- 1Stand with feet shoulder-width apart. Hold the band with both hands at shoulder height, shoulder-width apart, palms facing down.
- 2Keeping your arms straight, pull the band outward and back until your shoulder blades fully contract.
- 3Hold for one second, then slowly return to the start.
Why it matters: This is one of the most underrated exercises for shoulder health. Regular pull-aparts counteract the rounded-shoulder posture caused by prolonged sitting and pressing exercises.
20
Overhead Press
Deltoids · Triceps · Upper Traps
Tube
3 × 8–10
- 1Stand over the center of the tube band, feet shoulder-width apart. Hold a handle in each hand at shoulder height, palms facing forward, thumbs touching your shoulders.
- 2Press both handles straight up until your arms are fully extended overhead.
- 3Slowly lower back to shoulder height.
Core cue: Brace your core and avoid arching your lower back as you press — tuck your ribs down slightly throughout the movement.
21
Lateral Raise
Medial Deltoid · Shoulder Width
Tube
3 × 10–12
- 1Stand over the center of the tube band, feet shoulder-width apart. Hold a handle in each hand at your sides, palms facing in.
- 2With a very slight elbow bend, raise both arms straight out to the sides until they reach shoulder height.
- 3Pause for one second, then slowly lower back down.
Tip: Lead with your pinkies (thumbs slightly down) as you raise — this rotates the shoulder into proper position and maximally activates the medial deltoid.
22
Upright Row
Traps · Deltoids
Tube
3 × 10–12
- 1Stand over the center of the band, feet shoulder-width apart. Hold the handles with palms facing you, just in front of your thighs.
- 2Drive your elbows upward and outward — leading with the elbows, not the hands — pulling the band up to chin height.
- 3Elbows should stay higher than your hands throughout the movement.
- 4Slowly lower back down.
Note: Keep the band close to your body throughout. If you have shoulder impingement issues, substitute with a bent-over rear delt fly instead.
Section 5
Core
23
Woodchopper
Obliques · Rotational Core · Hips
Loop
3 × 8–10 each
- 1Anchor the loop band at shoulder height or above. Stand with your right side toward the anchor, arms extended to grab the band overhead.
- 2In one smooth diagonal motion, pull the band down across your body toward your left knee, rotating through your core.
- 3Pivot your back foot and allow your hips to rotate naturally.
- 4Slowly return to the overhead position. Complete all reps, then switch sides.
Key point: The rotation drives from your core and hips — not from yanking with your arms. Think about your torso leading the movement.
24
Kneeling Crunch
Rectus Abdominis · Upper Core
Loop
3 × 10–12
- 1Anchor the loop band at the top of a door or high support. Kneel facing away from the anchor.
- 2Pull the band over each shoulder and hold with elbows bent at shoulder level.
- 3Engage your core and crunch your torso downward toward your hips, contracting your abs hard at the bottom.
- 4Slowly return to the upright position without fully relaxing.
Pro tip: The resistance from above makes this much more demanding than a standard crunch. Keep the movement slow and controlled — no momentum.
25
Russian Twist
Obliques · Transverse Abdominis
Therapy
3 × 10–12 each
- 1Sit on the floor with legs extended. Wrap the center of the therapy band around the soles of your feet and hold both ends together in your hands.
- 2Bend your knees slightly, keep feet on the floor, and lean back to about 45 degrees.
- 3Rotate your torso to the right, bringing both hands toward your right hip.
- 4Return through center and rotate left. That's one rep.
Progression: Lift your feet off the floor to dramatically increase the core stability demand. Keep your lower back neutral throughout — don't let it round.
26
Anti-Rotation Walkout
Core Stability · Deep Stabilisers
Loop
3 × 6–8 each
- 1Anchor the loop band at chest height. Grasp the free end with both hands and create tension, standing perpendicular to the anchor.
- 2Hold the band straight out in front of your chest. Squat slightly and brace your core hard.
- 3Step sideways away from the anchor, fighting the band's pull trying to rotate your torso.
- 4Take 6–8 steps until the resistance is too strong, then step back slowly. Switch sides.
Why it's effective: Unlike crunches, this trains your core to resist rotation — exactly what it does in real life and sport. Harder than it looks.