Resistance Bands Workout Plan

Travel-friendly. Joint-friendly.

Resistance bands offer constant tension for every rep. Train at home, in a hotel, or outdoors.

Pack anywhere
Joint-friendly
Great for rehab & warm-ups

Top Resistance Bands Exercises

Banded Hip Thrust

glutes · isolation · beginner

  • Place band across hips and anchor with your hands
  • Drive hips up to full extension
  • Squeeze glutes at the top before lowering

Banded Lateral Walk

glutes · isolation · beginner

  • Place band around ankles or just above knees
  • Stay in a quarter squat position
  • Take controlled steps to the side keeping tension on the band

Band Pull-Apart

shoulders · isolation · beginner

  • Hold band at shoulder height with straight arms
  • Pull band apart by squeezing shoulder blades
  • Control the return to starting position

Band Bicep Curl

biceps · isolation · beginner

  • Stand on the band and grip handles at your sides
  • Curl handles up toward shoulders
  • Keep elbows pinned at your sides throughout

Band Tricep Pushdown

triceps · isolation · beginner

  • Anchor band above head and grip ends
  • Push hands down until arms are straight
  • Squeeze triceps at the bottom

Band Face Pull

shoulders · isolation · beginner

  • Anchor band at face height
  • Pull band to face with elbows high and wide
  • Externally rotate at the end of the pull

Band Squat

quads · compound · beginner

  • Stand on the band with feet shoulder-width apart
  • Hold handles at shoulders and squat down
  • Drive up against the band resistance

Band Good Morning

hamstrings · compound · beginner

  • Stand on band and loop it behind your neck
  • Hinge forward at the hips with slight knee bend
  • Drive hips forward to stand back up

Pick Your Goal

Pick your goal to see which resistance bands exercises suit it.

Sculpted Aesthetic

Maximum definition. Perfect proportions.

Athletic Lean

Fast, lean, functional.

Strong & Muscular

Thick, powerful, imposing.

Toned & Slim

Lean & elegant. Defined without bulk.

Curves & Power

Strong curves. Sculpted glutes.

Get your resistance bands plan today

Sculpt15 gives you one free 15-minute workout a day, with a timer and a streak. No equipment, no account.

Start today’s 15 minutes →

Other Equipment Plans

BodyweightDumbbellsBarbellCable Machine