Top 4 Band Exercises You Can Do Anywhere

List of Band Exercises You Can Do Anywhere

Do you know that a resistance band is one of the essential addenda to any strength training routine? The band comes in various sizes, lengths, and resistance levels. In addition, they are very easy to carry in your bag or trouser pockets. You can exercise with them anywhere at your home, balcony, or gym. In this article, we have made a list of band exercises which you can do anywhere you want to do! Let’s check the list.

1. Lower body exercises

Front squat

  • Place your feet slightly wider than shoulder-distance on the band.
  • Put the top of the band over each shoulder while holding a handle in each hand.
  • Press your knees out over your toes while sitting straight up, chest up, abs firm.
  • Return to the starting position.
  • Keep doing this for 8-12 repetitions.

Leg extension

  • Place the loop band on low support and loop the other end around your ankle so that the band is behind you.
  • Set your feet hip-distance apart and step away from the anchor to place tension on the band.
  • Lift your right leg from the ground and shift your weight to your left foot.
  • Straighten your knee out in front of you.
  • Return to the starting position.
  • Continue for 8-12 reps, then switch legs.

Prone lying leg curl

  • As you lie facedown, loop a band around your right ankle, then anchor the other end to a door.
  • Runaway from the anchor.
  • Bring your heel toward your glutes as far as you can comfortably bend your leg at the knee.
  • Now return your leg to the initial position slowly.
  • Continue for 10-15 reps, then switch sides.

Read More : The Best Lower Abs Exercises

2. Arm exercises

Concentration curl

  • The band should be placed under your right foot in the middle of a forward lunge.
  • With your right hand, hold the loop band, resting your elbow on the inside of your knee.
  • Curl the band up toward your shoulder by squeezing your biceps at the top, palm facing away from your knee.
  • Drop it back down slowly.
  • Continue for 8-10 reps, then switch sides.

Standing biceps curl

Target Muscles: Biceps

  • Place your feet shoulder-width apart over the middle of the band.
  • Grab a handle in each hand, starting with your arms down at your sides.
  • As your palms face in front of you, bend your elbows until you feel a good bicep contraction.
  • Come back down gradually.
  • Complete 12-15 curls.

Triceps kickback

  • As you lunge ahead, position your right foot over the center of the band.
  • Placing your arms at your sides, palms facing behind you, grab each end of the band.
  • Bring your elbows parallel to the floor by bending your forearms.
  • Press down with your arms, and extend your arms fully.
  • Return to the starting position.
  • Complete 8-10 reps.

3. Core exercises

Kneeling crunch

  • Tie the band to a high anchor and kneel down, grasping each end.
  • While contracting your abs, extend your elbows out at shoulder level and engage your core.
  • Return to the initial position.
  • Complete 10-12 reps.


  • Anchor the loop/tube band at the top of a support column.
  • Grab the free end of the band with your arms stretched out overhead while your right side is facing the support.
  • The band should be pulled across your body in one smooth motion to the front of your knees as you rotate your right hip and pivot your back foot.
  • Return to the initial position.
  • Complete 8-10 reps, each side.

Reverse crunch

  • Set the band on low support.
  • Bend your knees 90 degrees while lying face-up.
  • Put a band around the top of both feet and rush back to create tension.
  • Contract your abdominal muscles while keeping your back flat and your abs tight.
  • Return to the initial position.
  • Complete 12-15 reps.

4. Back exercises

Bent over row

  • Place your feet shoulder-wide apart over the center of the band.
  • Keep your hips back and bend slightly at your knees.
  • Hold the handles of the band with your hands facing the outside of your knees.
  • Bend your elbows and squeeze together with your shoulder blades until your elbows form a 90-degree angle.
  • Return to the initial position.
  • Complete 10-12 reps.

Seated row

  • Hold the band in both hands with your arms outstretched and your palms facing each other.
  • Pull your shoulder blades together while standing tall and bending at the elbows.
  • Return to the initial position.
  • Complete 10-12 reps.

Pull apart

  • Stand with your knees bent and your feet shoulder-wide apart.
  • Place your hands at shoulder level, palms facing down, on the middle section of the band.
  • Pull the band out and back until your shoulder blades contract.
  • Return to the initial position.
  • Complete 8-10 reps.

For the chest you can do push-ups, incline chest press, bench press, standing chest press exercises, etc. For shoulder, you must try overhead press, forward raise, lateral raise, etc. Let us know which exercise you love the most!

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Written by Sri Krishna

Sri Krishna is the accomplished eCommerce and retail branding expert, renowned for creating captivating content, building brand reputation, and fostering brand growth. With expertise in targeted marketing campaigns and exceptional customer experiences, Sri Krishna cultivates brand loyalty and recognition. Through innovative branding strategies, Sri Krishna empowers businesses to succeed in the ever-evolving eCommerce and retail landscape.

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