Buzz
Resistance bands are a go-to choice for travelers and home gym enthusiasts because of their compact, lightweight design that’s easy to carry. Even in a fully equipped gym, there are plenty of exercises where resistance bands are the ideal option. Here are some of the top band exercises you can do at the gym, including a few that make use of a rig or squat rack.
Band Pull-Aparts
I use banded pull-aparts as part of my warm-up routine nearly every time I hit the gym. Many lifters swear by them as an excellent way to counterbalance the pushing motions involved in bench presses, overhead presses, and similar exercises. A long, thin band works well for this move; try performing high-rep sets of around 20 reps.
Monster Walks
Band walks cover a variety of exercises: You can loop the band around your knees or ankles and move in different directions such as sideways, forward, or even in a zigzag pattern. These moves target your glutes and hip muscles, typically using a short, thick circular band—commonly known as a 'booty band.'
Assisted Push-ups
Assisted versions of bodyweight exercises are often underestimated. They not only help you progress toward performing movements you can’t yet do, but they’re also perfect for building endurance with higher rep sets—like when you can manage 5 push-ups but want to work up to 15 in a row. They're also ideal for supporting more advanced variations, such as clapping push-ups or one-arm push-ups, if you're not quite ready for those yet.
Rope Pull
Climbing a rope is a fantastic way to engage your arms, back, and core, but if you don't have a climbing rope or a high ceiling, it can be tricky. Thankfully, you can replicate this motion with a resistance band. Simply anchor the band above you, like on a squat rack or pull-up bar, and pull it hand-over-hand until the resistance nearly lifts you off the ground. Then reverse the motion, using your strength to return the band to its starting position in a controlled manner.
Spanish Squat
This exercise mimics the workout provided by the 'sissy squat' machine found in some gyms. Take a thick band, loop it around a support like a squat rack upright, and position both ends around your knees. This setup allows you to bend your knees and hips while keeping your shins vertical. It provides many of the same benefits as an air squat but is easier on the knees (ideal for those who experience knee discomfort) and eliminates any strain on ankle mobility.
Resisted Deadbugs
Deadbugs are an excellent alternative to crunches, but once your core strength improves, you may find them less challenging. Adding resistance with a band while performing the movement can bring the intensity back. The video above demonstrates various variations, but the simplest approach is to anchor the bands to a low rack and press up (like in a bench press) while moving your legs. You can also incorporate leg raises with this setup.
Band-Assisted Dips
Dips are another bodyweight exercise that can be enhanced with assistance, whether you're working towards your first successful dip or simply want a modified version to help you perform more reps. The key is to loop the band over the handlebars, creating a supportive hammock for your knees.
Chaos Push-ups
Ever wanted to make push-ups engage even more of your core? If regular push-ups on the floor don't quite cut it, try this variation. Stretch a thick band across a rig or squat rack (safeties or j-cups can work too) and place your hands on the band as you perform your push-ups.
Assisted Pull-ups
You might think you’re familiar with this exercise, but we’ll be using the band in a slightly different way than you’re used to. Instead of hanging the band from the pull-up bar, where it can drag across your body and hit you in the wrong places if it slips, we’ll loop the band over the squat rack, similar to the chaos push-up setup. Rest your knees or feet on the center of the band, and now you have assistance that’s anchored to the rack rather than attached to you.
Wobble Press
This exercise isn’t a direct substitute for a strict press, as the instability reduces the amount of weight you can use. However, it’s fantastic for training the muscles that stabilize your shoulders during a press, including your core—basically everything from the hips up. Make it more challenging by using thinner bands, even if it means doubling them up to prevent the weights from touching the ground. You’re not limited to plates for this exercise—kettlebells work well too. For an additional challenge, use a weight that’s easy to press, then walk around or march in place while holding it overhead.
Banded Hamstring Curl
Hamstring curls are one of those exercises that’s difficult to do without a machine. Fortunately, a resistance band provides a great alternative: lie on your stomach and anchor the band to a rack or a heavy kettlebell at floor level. You can perform the exercise with one leg at a time or both legs simultaneously.
Band-Resisted Push-up
Earlier, we used bands to make push-ups easier and more unstable. Now, let’s take it a step further by using the bands to make push-ups simply harder. Hold the band in both hands so that it crosses over your shoulders as you perform the movement.
