When looking for a cost effective, easy work-out that you can do at home, you really can’t go wrong with resistance bands. They are wonderfully versatile, highly effective and take up literally no space to store.

Ideal for offering a full body workout, resistance bands can exercise the muscles in the hips, thighs, waist, arms and stomach. They are great for retraining your body following an injury, or for older people who are less mobile and need to exercise sitting down. They are also lightweight and compact when rolled up, ideal for popping in your bag for the gym, sports training or for taking your workout routine on the road.

If you have invested in your first ever set of resistance bands, but are not sure how to use them, we have put together 5 easy to follow exercises that you can try.

Front Squat

Lay your resistance band on the floor and stand in the middle. Take each end in your hands and then stand up straight. Bending your arms, bring the ends of the band up next to your ears, with your triceps parallel to the floor.

Bend your knees, keeping your arms in place, until your thighs are parallel to the floor. Push through the feet until you are standing straight again, then repeat the rep as many times as you choose.

Lateral Walk

Wrapping the resistance band around your thighs, sit yourself into a half-squat position with your hands clasped in front of you.

Lift your right foot and take a step to the right, then follow with the left foot. Reverse the position to the opposite direction in order to complete one rep. 

High Pull Side Plank

Get into the side plank position, placing the band in the hand that is on the floor and then the other end in the raised hand. 

Staying in the plank position, lead with the raised elbow and pull the band up from the floor and return. Repeat the rep as many times as you wish.

Lateral Raise

Stand with one foot in front of the other and keep the knees slightly bent. Place the resistance band underneath the front foot and hold each end with both hands.

Raise your arms out to the side and feel the resistance from the band - move them back down to the start position and repeat. 


Stand with your feet apart and place the resistance band underneath the arches. Hold the top of the band in the middle with both hands. 

Keeping your arms straight, drive through the heels to stand up straight and then slowly return to the start position. Repeat this rep.