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Resistance bands exercises for all muscle groups: Train abdominals, legs, buttocks and co. with the compact fitness band

The resistance band, or fitness band as it is also called, is an ingenious invention that intensifies the workout of virtually all muscle groups through resistance. The best thing about the feather-light accessory is that it can be stored anywhere, does not take up any space and can always be taken along without any hassle. Great! Now all that’s missing is exercises to do with it! We’ve put together some exercises with the theraband, as it’s also called by the way, to get you started with your workout. Resistance bands exercises for abs, legs, butt – for a nice workout wherever they are.

Resistance bands exercises: for abdomen, legs and buttocks

Resistance bands exercises buttocks abdomen and legs

Fitness bands have different resistance strengths. Which strength you use depends not only on your fitness level, but also on the muscle group you are working. Large muscle groups are the leg muscles, back, butt, chest and abdomen. Smaller muscle groups are arms, shoulders and calves. Choose the strength at which you can just about do 12-15 repetitions of the exercise of each, in correct execution. Do 3 sets with one minute rest between each set.

Resistance bands exercises: Abdominals

Resistance bands exercises reverse crunch for the straight abdominal muscles

Reverse crunch with fitness band for straight abdominals

  • Attach both ends of the band to a low, fixed point. For example, to a part of the stair railing or something that can’t move away so that it makes a loop.
  • Lie on your back and angle your legs at a 90-degree angle. Imagine you are sitting in a chair, only you are lying on your back.
  • Slip both of the tops of your feet into the resulting fitness band loop so that it can’t slip off your feet. It should not hang limply down. Back away from the anchor point if necessary.
  • Place your arms at the sides of your body, with your palms on the floor.
  • Your back is flat on the floor and your abdominal muscles tense . Now lift your hips off the floor and pull your knees toward your shoulders. Only your hips are lifting off the floor, the theraband is providing resistance.

Russian Twist – Lateral Abdominal Muscles, Corset Muscle

Resistance bands exercises lateral abdominal muscles and corset muscle

  • Sit on the floor with your legs extended. Legs are touching and knees are slightly bent.
  • Place the center of the resistance band around the soles of your feet. Take the right free end of the Resistance Band in your left hand and the left free end in your right hand. Keep your hands side by side and together.
  • Angle your legs slightly.
  • Bring both of your hands toward your left hip. Keep your hands together and your arms slightly bent at the elbow. The direction of your gaze follows your hands. Perform the rotation so that your torso, neck, head, arms and hands remain compact and together – the rotation happens in your mid-body, with your abdominal muscles at your sides. Keep your mid and lower back neutral.
  • Now rotate toward your right hip. Then rotate back to the left and back again.
  • 12 – 15 repetitions to each side.

Exercises for legs

Resistance bands exercises adduction

Standing Adduction – Inner Thigh

  • Tie both ends of the resistance band to a solid anchor point, creating a loop.
  • Stand up straight, feet hip-width apart. You are standing straight and firm, find your balance. Step into the loop with your right foot, the band coming from the right.
  • Now bring your right foot past the front of your left leg against the resistance of the band, stretched out. As you do this, your weight will fall on your left leg. You are doing it correctly when you feel the effort in your right inner thigh. 12 – 15 repetitions.
  • Turn to the other side so that now the band is coming from the left side and repeat the exercise, left side, for the left side.

Clamshell – Outer Thigh

Exercise with fitness band for the outer thighs

  • Lie on your back with your legs bent, feet on the floor and arms at your sides, palms on the floor.
  • Wrap the fitness band once around both legs, above the knees and tie a knot.
  • Now, against the resistance of the band, move your knees outward to the side, each toward the floor.
  • You will feel the effort in the outer thighs . 12 – 15 repetitions.
  • Alternatively, you can do this exercise lying on your side, just remember to do them lying on both sides and keep your feet together and centered in the air.

Resistance bands exercises – buttocks

Starting position squats with resistance from fitness band


Knee bend with resistance band – rear thigh and buttocks

  • Stand on the center of the resistance band with your feet shoulder width apart. The soles of your feet should not lose contact with the floor during the entire execution of the exercise, so keep your heels on the floor and only go down as far as your mobility allows for now.
  • Take both ends of the band in each hand and bring the right hand to the right side of your neck, the left hand to the left side of your neck, with your elbows bent in front of you. The fitness band will now run along the sides of your body up into your hands at neck level.

Squats with the fitness band increase intensity

  • Now perform the squat, making sure to extend your butt outward so that you can see the tops of your feet from above when you squat. Go down to a right angle and slowly go back up against the resistance of the band.
  • Feet and knees always point in the same direction, forward, and slightly outward.

Glute bridge for the buttocks

Gluteus bridge exercise buttocks with the fitness band

  • Lie on your back with your knees bent and the soles of your feet hip-width apart on the floor.
  • Tie the fitness band around your legs slightly above knee level, making sure it is slightly taut.
  • Place your arms at the sides of your body, palms down.
  • Pull your hips straight up toward the ceiling, keeping your weight on your shoulders and never on your neck. Once at the highest point, pull your legs, against the resistance of the band encircling you, outward, back inward and down to the starting position.
  • 12 to 15 repetitions