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Resistance band exercises you can do at home for a full body workout

No gym? No problem. This home-friendly resistance band routine is a full-body workout you can do anywhere.

1) Squats

Squats with resistance band

Stand with your legs a little wider than hip-width apart creating tension on the band. Squat with your back straight and a neutral spine, then straighten to starting position.


2) Clams

Clams exercise with resistance band

Place the resistance band around your thighs. Lie on your side with your knees bent at 90 degrees and your feet in line with your bottom. Raise your top knee while keeping your feet together and your body and hips stable.


3) Banded Standing Glute Kickbacks

Standing glute kickback exercise with resistance band

Place the resistance band around your ankles. Brace your core and kick your leg back while keeping your body upright.


4) Crab Walks

Crab walks exercise with resistance band

Place the resistance band around your thighs. With knees slightly bent and toes pointing forwards keep tension on the band while you step sideways 'walking' in one direction as far as you can, then turn back the other way. 


5) Back row

Back row exercise with resistance band

From a single-leg kneeling position, loop the resistance band under your front foot. Lean forward and using your opposite hand to hold the band pull with your back and drive your elbow back and up as you row.


6) Tricep Band Exercise

Tricep exercise with resistance band

Place the resistance band around your wrists. With your arms straight and palms facing in open and close your arms keeping tension on the band.


7) Hip Thrust

Place the resistance band around your thighs. Lie on your back with your knees bent and feet close to your bottom. Push your knees out so there's tension on the band, press your feet into the ground, and raise your hips up to a bridge. Pause at the top then slowly lower back down.