Full Body Resistance Band Workout

By Fayrouz Mohd Ebrahim

Resistance bands are a great addition to any strength training routine or rehabilitation programme. They come in a variety of sizes, length and strength and can be used anywhere so they add accessibility to your workout. In this article, I’ll demonstrate eight of my favourite exercises with the resistance band that workout the full body.


Front squat

Stand on the band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder, sit your hips back and down, chest up, abs braced, with your knees in line with the toes. Rise back up to the start position and repeat for 8 to 12 reps.

Glute bridge

Tie a band around your legs just above your knee. Lie on your back with feet on the floor, bending your knee 90 degrees. Rise up with your hips until your shoulder, hips and knee align, contracting your glutes throughout the entire movements. Perform 15 to 20 reps.

Band walk

Tie band around the lower legs above the ankle. From a half squat position, shift your weight to the left side, stepping sideways with the right leg, move the standing leg slightly in, but keep the band tight. Perform 8 to 10 steps for each side.

Seated row

Take a seat and place the centre of the band behind the soles of your feet. Grab the band with both hands, arms extended and palms facing each other. Sitting nice and tall, bend at the elbow and pull the band towards your core, squeezing your shoulder blades together. Slowly return to the start position and repeat for 10 to 12 reps.

Push up

Get into the plank position with the resistance band across your upper back. Loop the ends of the band through each thumb and place your hands on the ground in the starting position with your body face down on the ground. Contract your glutes and abs, and push straight up until your arms fully extend. Perform 10 to 25 reps.

Standing chest press

Anchor the tube band on a cable column or some kind of sturdy support at chest height,
and grab each handle with your back to the band. Step forward to slack the pressure.
Position your hands at chest height with elbows up and palms facing down, press the
bands straight out in front of you until your arms reach full extension and squeeze those
chest muscles. Return to start position and press on for 12 to 15 reps.

Lateral raise

Stand with feet on top of the center of a tube band shoulder width apart. Grip each handle with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side up to shoulder level then slowly lower back down and go for a total of 8 to 10 reps.

Kneeling crunch

Attach the band to a high anchor and kneel down grabbing each side of the band. Extend the elbows out to shoulder level, engage your abdominals and crunch down toward your hips while contracting your abs. Slowly return to start position and repeat for 10 to 12 reps.