I'm going to save you about three hours of scrolling through Instagram reels.
You know the ones. Some bloke in a tank top doing a resistance band exercise you've never seen before, filmed from an angle that makes it impossible to tell what's actually happening. No explanation. No context. Just vibes and a discount code in the bio.
Here's what I've put together instead — every resistance band exercise worth doing, organised by body part, with a note on which band to use for each one. No fluff. No filler. Just movements that actually work, from a brand that's been supplying commercial gyms, physio clinics, and strength coaches across Australia for years.
Bookmark this page. You'll come back to it.
Before You Start: Choosing the Right Band
Not every exercise uses the same band. Using a heavy power band for shoulder rehab is like using a sledgehammer to hang a picture frame. Technically possible. Definitely stupid.
Here's the quick guide:
1M Power Bands — The big loop bands (also called power bands — same thing, different name). These are your workhorse for compound movements, pull-ups, squats, presses, and heavy resistance work. They come in multiple resistance levels from light to monster heavy.
30cm Micro Bands — Small loop bands that sit around your knees or ankles. Built for glute activation, hip stability, lateral work, and warm-ups. If you train legs, you need these.
Stretch Bands — Open-ended flat bands you grip at whatever length you need. Preferred by physiotherapists for rehab work and brilliant for stretching, mobility, and upper body isolation.
Fabric Bands — Non-slip, comfortable against skin, won't roll up your legs mid-set. Best for glute circuits and any exercise where the band sits on bare skin. Not sure whether fabric or latex is right for you? Read our Fabric vs Latex Resistance Bands guide.
Right. Let's get into it.
Lower Body Exercises
Your legs and glutes are the biggest muscles in your body. They respond brilliantly to band work because bands create constant tension through the full range of motion — something free weights can't do as effectively.
1. Banded Squat
Stand on a 1M Power Band with both feet shoulder-width apart. Loop the other end over your shoulders behind your neck (or hold it at chest height). Squat down and drive back up. The band gets heavier as you stand — which forces you to accelerate through the top of the movement. This builds explosive power that a barbell alone won't develop.
2. Banded Romanian Deadlift
Stand on a 1M Power Band, feet hip-width. Hold the other end with both hands. Hinge at the hips, pushing your backside back, keeping a flat back. You'll feel your hamstrings load up. Stand tall and squeeze your glutes at the top. Brutal in the best way.
3. Lateral Band Walk
Place a Micro Band just above your knees. Get into a quarter-squat position. Step sideways, keeping tension on the band the entire time. Don't let your knees cave in. This is the single best glute medius exercise you can do — and weak glute medius muscles are behind more knee injuries than most people realise.
4. Banded Clamshell
Lie on your side with a Micro Band above your knees. Knees bent at 90 degrees, feet together. Open your top knee like a clamshell, keeping your feet touching. Control it on the way back down. Physios prescribe this one more than any other band exercise because it targets the deep hip stabilisers that protect your knees, lower back, and SI joint.
5. Banded Glute Bridge
Lie on your back, feet flat on the floor, Micro Band above your knees. Drive your hips up, pushing your knees out against the band at the top. Squeeze for a full second. Lower slowly. The band forces your glutes to work harder at the top where most people switch off. For more glute-specific work, check out our Fabric Bands — they won't roll up your thighs mid-set.
6. Banded Hip Thrust
Same setup as the glute bridge but with your upper back resting on a bench. This gives you a bigger range of motion and more glute activation. Add a Micro Band above the knees and a 1M Power Band across your hips for double the resistance. This is the exercise that builds serious glute strength.
7. Banded Leg Press (Floor)
Lie on your back. Loop a 1M Power Band around both feet and hold the band with both hands at your chest. Press your feet away from you, extending your legs, then control them back. No leg press machine required. Surprisingly effective for quads.
8. Banded Step-Up
Loop a 1M Power Band under a bench or sturdy step. Stand with your working foot on the bench and loop the band over your shoulders. Drive up through the heel until you're standing tall on the bench, then lower back down with control. The band loads the top of the movement — exactly where step-ups usually get easy.
9. Standing Kickback
Anchor a Micro Band around both ankles. Stand on one leg (hold something for balance). Kick the working leg straight back, squeezing your glute at the top. Control the return. Keep your torso upright — the second you lean forward, your lower back takes over and your glutes clock off.
10. Banded Goblet Squat
Stand on a 1M Power Band, feet shoulder-width. Hold the top of the band at chest height with both hands, like you're holding a goblet. Squat deep. The band adds progressive resistance through the movement while the goblet position keeps your torso upright and your core braced.
11. Banded Sumo Squat
Wide stance, toes pointed out. Stand on a 1M Power Band and hold the top at hip height. Squat straight down between your legs. This shifts the focus to your inner thighs and glutes. Add a Micro Band above the knees for extra glute activation.
Upper Body — Push Exercises
Bands are criminally underrated for upper body work. The progressive resistance — getting heavier as you extend — matches your natural strength curve better than dumbbells do.
12. Banded Push-Up
Loop a 1M Power Band across your upper back and hold the ends under each hand on the floor. Do a push-up. The band makes the top of the push-up dramatically harder, which is exactly where a normal push-up gets too easy. This is how you make bodyweight push-ups feel like a bench press.
13. Banded Overhead Press
Stand on a 1M Power Band. Press the band overhead with both hands, palms forward. Full lockout at the top. The resistance builds as you press higher — forcing you to stay strong through the entire range instead of coasting through the last few centimetres.
14. Banded Chest Press (Standing)
Anchor a 1M Power Band behind you at chest height (around a pole, squat rack, or sturdy anchor point). Press both hands forward, squeezing your chest at full extension. This gives you a chest press without a bench. The standing position also fires up your core as a bonus.
15. Banded Chest Fly
Same anchor setup as the chest press, but instead of pressing straight forward, bring your arms together in a wide arc — like you're hugging a tree. Squeeze at the front. This isolates the chest muscles beautifully and the band keeps tension on the muscle through the entire movement, including the stretch at the back.
16. Banded Tricep Pushdown
Anchor a Stretch Band above head height. Grip both ends and push down, keeping your elbows pinned to your sides. Squeeze at the bottom. The stretch band is perfect for this because you can adjust the resistance by simply changing your grip position.
17. Banded Lateral Raise
Stand on a Stretch Band, holding each end. Raise your arms out to the sides until they're parallel with the floor. Control the descent. The band creates ascending resistance — lightest at the bottom where your shoulders are weakest, heaviest at the top where they're strongest. Your shoulders will thank you.
Upper Body — Pull Exercises
If you only do push exercises, you'll end up with the posture of someone who sits at a desk twelve hours a day. Pull movements balance things out. Bands are exceptional for these because they maintain tension at every point in the range.
18. Banded Pull-Up (Assisted)
Loop a 1M Power Band over a pull-up bar. Place your knee or foot in the loop. The band takes some of your bodyweight, making the pull-up achievable if you can't yet do one unassisted. As you get stronger, move to a thinner band. This is how you build your first strict pull-up — and it works. We sell a dedicated Assisted Pull-Up Pack with the exact bands you need to progress from beginner to unassisted.
19. Banded Bent-Over Row
Stand on a 1M Power Band, feet hip-width. Hinge forward at the hips (flat back). Pull the band to your lower chest, driving your elbows behind you. Squeeze your shoulder blades together at the top. This hits your entire back — lats, rhomboids, traps, rear delts.
20. Banded Seated Row
Sit on the floor, legs extended. Loop a 1M Power Band around your feet. Pull the band to your torso, squeezing your shoulder blades together. Control the release. Keep your chest up — the moment you round forward, the exercise stops working your back and starts hurting it.
21. Banded Face Pull
Anchor a Stretch Band at head height. Pull the band toward your face with both hands, elbows high and wide, squeezing your rear delts and upper back at the end. This is the best exercise most people aren't doing. It fixes rounded shoulders, strengthens the rotator cuff, and makes your upper back bulletproof.
22. Banded Bicep Curl
Stand on a 1M Power Band or Stretch Band. Curl both hands up toward your shoulders, keeping your elbows pinned. The ascending resistance means the band is heaviest at peak contraction — which is exactly when your bicep is working hardest. Better muscle activation than a dumbbell curl, and I'll die on that hill.
23. Banded Pull-Apart
Hold a Stretch Band in front of you at chest height, arms extended. Pull the band apart by squeezing your shoulder blades together. Control the return. Light resistance, high reps. This is a warm-up staple for every serious lifter and should be a mandatory movement before any upper body session.
24. Banded Reverse Fly
Anchor a Stretch Band at chest height. Face the anchor point. Pull the band apart and back with straight arms, squeezing between your shoulder blades. Same muscles as the face pull, different angle. Both belong in your programme.
Core Exercises
Everyone wants a strong core. Most people train it wrong. Sit-ups and crunches only work one plane of movement. Your core needs to resist rotation, resist extension, and stabilise your spine under load. Bands do all three.
25. Pallof Press
Anchor a 1M Power Band or Stretch Band at chest height to one side. Stand sideways to the anchor, holding the band at your chest with both hands. Press the band straight out in front of you. Hold. Resist the rotation. This is an anti-rotation exercise — your core has to fight the band trying to twist you sideways. It's one of the most functional core exercises that exists and it's used by strength coaches at every level.
26. Banded Woodchop
Anchor a 1M Power Band high. Stand sideways. Pull the band diagonally across your body from high to low, rotating through your torso. Control the return. This trains rotational power — the kind you use throwing, swinging, punching, and doing literally anything athletic.
27. Banded Dead Bug
Lie on your back. Loop a 1M Power Band around your feet and hold the other end behind your head with both hands. Extend one leg out slowly while keeping your lower back pressed into the floor. The band tries to pull you into extension — your core's job is to resist it. If your lower back lifts off the floor, the band is too heavy. Scale down.
28. Banded Bird Dog
Start on all fours. Loop a 1M Power Band around one foot and hold the other end with the opposite hand. Extend that arm forward and that leg back at the same time, stretching the band as you reach. Hold for a second at full extension, then return with control. The band creates diagonal tension across your body — your core has to stabilise against both extension and rotation simultaneously. Switch sides. This is rehab-level precision meets real training intensity.
29. Banded Mountain Climber
Loop a 1M Power Band around a sturdy anchor behind you and around your feet. Get into a push-up position. Drive your knees to your chest one at a time. The band adds resistance to the drive phase — turning a cardio exercise into a core and hip flexor destroyer.
Warm-Up & Mobility
Skip the warm-up, pay for it later. These movements take five minutes and will protect your joints, improve your range of motion, and make everything you do afterward feel better.
30. Banded Shoulder Dislocate
Hold a Stretch Band with a wide grip in front of you. Keeping your arms straight, bring the band up and over your head, all the way behind your back. Reverse the movement. This mobilises your shoulders through their full range. Use a light band and go slowly — this isn't a strength exercise.
31. Banded Pull-Apart (Light)
Same as exercise #23 but with a lighter Stretch Band. High reps, slow tempo. Gets blood flowing into your upper back and rear delts. Do 20 of these before any upper body session. Non-negotiable.
32. Banded Ankle Mobilisation
Anchor a heavy 1M Power Band low to the ground. Loop it around your ankle, facing away from the anchor. Step forward into a lunge position. Let the band pull your ankle joint into dorsiflexion. Rock forward and back gently. If your squat depth is limited, this is probably why — and this fixes it.
33. Banded Hip Flexor Stretch
Anchor a heavy 1M Power Band low. Loop it around your hip crease, facing away. Step into a half-kneeling position. Let the band pull your hip forward while you squeeze the glute on the kneeling side. This decompresses the hip joint and opens up the hip flexors. If you sit at a desk, do this every single day.
34. Banded Leg Swing
Anchor a Micro Band around one ankle and a sturdy post. Swing your leg forward and back through a full range of motion. The band provides light resistance that activates the hip stabilisers while you mobilise the joint. Great before any running or lower body session.
How to Build a Workout From This List
Don't try to do all 34 exercises in one session. That's not a workout — that's a punishment.
Pick 2–3 warm-up movements. Then choose 4–6 exercises from the body parts you're training that day. Here's how a week might look:
Day 1 — Lower Body: Warm-up with banded hip flexor stretch and ankle mobilisation. Then banded squat, Romanian deadlift, hip thrust, lateral band walk, and standing kickback.
Day 2 — Upper Body Push: Warm-up with shoulder dislocates and pull-aparts. Then banded push-up, overhead press, chest fly, lateral raise, and tricep pushdown.
Day 3 — Upper Body Pull + Core: Warm-up with pull-aparts and face pulls. Then banded pull-up, bent-over row, bicep curl, Pallof press, and woodchop.
Day 4 — Full Body: Mix and match one exercise per body part. Squat, row, push-up, glute bridge, Pallof press. Done in 30 minutes.
That's a full training programme using nothing but bands. No gym membership. No waiting for equipment. No excuses.
The Only Gear You Need
You don't need a home gym full of machines. You need three things:
- A set of 1M Power Bands — multiple resistance levels for compound movements, pull-ups, and heavy work.
- A set of Micro Bands — for glute activation, hip stability, and warm-ups.
- A Stretch Band — for isolation work, rehab, mobility, and upper body accessories.
That covers every exercise on this page. Total investment — less than two months of gym membership. And if they're not everything we say they are, our 60-Day Money Back Guarantee means you get every cent back. They also fit in a drawer. Try doing that with a squat rack.
Every POWERBANDS® product is built with layered latex construction, 100% proper curing, and backed by our 60-Day Money Back Guarantee. We supply commercial gyms, physio clinics, and elite strength coaches across Australia — and we guarantee the same quality for your home training.
Browse the full POWERBANDS® range →
Frequently Asked Questions
Can you get a full body workout with just resistance bands?
Absolutely. Bands create constant tension through the full range of motion and offer progressive resistance — meaning they get harder as you stretch them, matching your natural strength curve. With the right selection of bands (a set of 1M Power Bands, Micro Bands, and a Stretch Band), you can train every muscle group with as much variety as a fully equipped gym. This isn't a compromise workout — it's a legitimate training method used by professional athletes and strength coaches worldwide.
How many resistance band exercises should I do per workout?
Pick 4–6 exercises per session, targeting 2–3 muscle groups. Quality beats quantity. A focused 30-minute session with proper form and good band selection will do more for you than an hour of rushing through 20 exercises with sloppy technique.
Are resistance bands as effective as weights?
For hypertrophy (muscle building) and strength, bands are a legitimate training tool — not a substitute, not a compromise. Research consistently shows that band training produces comparable muscle activation to free weights for most exercises. Where bands genuinely excel is in rehab, warm-up activation, and training the top range of movement where free weights actually get easier. Most serious trainers use both.
What resistance level should I start with?
Start lighter than you think. A medium 1M Power Band and a light-to-medium Micro Band will cover most exercises on this list. You can always add resistance by using a heavier band or doubling up. Starting too heavy leads to poor form, which leads to poor results. Our complete sets include multiple resistance levels so you're covered as you progress.
How often should I train with resistance bands?
Same principles as any strength training — 3–5 sessions per week with adequate rest between sessions targeting the same muscle groups. Bands don't beat up your joints the way heavy barbells can, so recovery is generally faster. But your muscles still need time to repair and grow. Listen to your body.
