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The Home Resistance Band Workout That's As Effective As Lifting Weights

Nike trainer and celebrity PT Luke Worthington has created a muscle-building workout that requires zero gym kit

Man using resistance band
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While getting your cardio fix at home is as simple as stepping outside and going for a run, strength trainingim电竞官网- is a bit trickier. Still, you’d be wrong in thinking you need stack of free weights to build muscle at home. According to Nike trainer and PT, , with need next to no kit you can work your entire body, from calves to shoulders.

“Strength training is the most often neglected when we don't have access to a gym, but this needn’t be so,” he says. “With a bit of creativity you can cover the fundamental movements all with just a resistance band.”

im电竞官网-Worthington's six-move workout is exactly that – and will prove just how hard basic moves get when you've got a rubber band to work against. If you're finding it too hard, loosen your band up, or invest in one with more stretch. If it's too easy, add some extra sets, or get a tighter resistance band (you can loop it over itself, too, to make it tougher to stretch). That way, you won't lose ground on your strength gains, even when you can't access your gym's needlessly large array of dumbbells.

The Workout

Do all the sets and reps of each exercise before moving onto the next.

Band-resisted squat

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Sets: 3

Reps: 8

Rest: 60s

With your feet shoulder-width apart, place a resistance band under your heels and pull the loop up over your head so it rests across the back of your shoulders and upper back. Grab the band with each hand at shoulder level and stretch it upwards a few inches. Hold this position and perform the squat: push your hips back and bend your knees until your thighs are parallel to the floor. Press your feet into the ground and push back up to starting position. That’s one rep.

Banded hip hinge

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Sets: 4

Reps: 10

Rest: 60s

Take a resistance band and stand on it with the balls of your feet, about shoulder-width apart. Pull the band up across your back and around the shoulders so it creates a cross between your glutes and your lats. Keep your chest up, shoulder blades pulled back (imagine you're holding a tennis ball between them) and head up and facing forward. As you pull the band down, brace your abs and focus on hingeing your hips back. Don't try to sit down – keep your legs straight and instead focus on pushing your glutes back.

Banded press-up

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Sets: 3

Reps: 8

Rest: 60s

Hook your thumbs through a resistance band and loop the band behind your back. Assume a plank position with your hands on the floor, slightly wider than your shoulders. Squeeze your glutes and brace your abs as you lower your body, until your chest nearly touches the floor. Pause at the bottom, then push yourself back to the starting position.

Banded seated row

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Sets: 4

Reps: 12

Rest: 60s

im电竞官网-Wrap the resistance band under your feet (or if you’d like to make it a bit more difficult, attach it around something a little further away) and sit back on your tailbone while grasping an end of each side of the band in your hands. With your arms extended forward, pull the band back as far as you can toward your abdomen. Hold and squeeze your shoulder blades together before releasing back to fully extended arms.

Kneeling banded overhead press

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Sets: 3

Reps: 8

Rest: 60s

im电竞官网-Get into a half-kneeling position and place the band under your knees. Hold the band at shoulder height and press straight up, making sure the arms are fully extended. To prevent the band from rubbing on the back of the arm, hold it in front with the handles hooked on the thumb.

Seated banded pull down

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Sets: 3

Reps: 12

Rest: 60s

Grab the band and sit down on the ground with your legs straight and slightly spread. With your hands outside your shoulders, pull the band down to your chest – focus on pulling with your lats, rather than just your biceps. Keeping yourself in an upright position, slowly straighten your arms, and repeat.

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