Training Band

4 Resistance training band exercises

Simple workouts you can practise at home with just one tool. Read on to learn 4 basic resistance band training exercises to help you strengthen your muscles today!


Resistance band training is a great way to work your muscles and build on your strength.

They are inexpensive and great for beginners to kickstart one's fitness journey!

Choose a resistance based on your fitness level and let's get started with these simple exercises!


Get your resistance band and let's get started

Workout At Home: 4 Resistance Training Band Exercises

1. Squats

If you have never done squats before, it's not too late to start now.

Doing squats have shown benefits in our day-to-day activities, such as getting up from the sofa, or lifting things from the floor.

Target Muscles:

Glutes & Other Leg Muscle Groups

Exercise Breakdown:

1. Stand shoulder-width apart, and step on the side of the resistance band

2. Loop the other side of the band on top of your shoulders and cross your arms

3. Begin your squat!

Points to note:

Do ensure that your back is straight throughout the exercise.

Do not let your knees go past your toes!


2. Deadlifts

The deadlift is a compound exercise (an exercise that uses a combination of muscle groups) that helps with stability and strength building.

Unknowingly, some of us do deadlifts in our day-to-day activities.

For example, when you pick up your heavy grocrey bags from the floor.

So why not integrate this simple and effective exercise workout routine?

Target Muscles:

Glutes & Hamstrings Muscle Groups

Exercise Breakdown:

1. Step in the middle of the resistance band

2. Grab on to the outsides of the band

3. Bend your knees and push your hips backward

4. Lift your chest and straighten your lower back

5. Take a deep breath, contract your glutes and stand up while holding on to the resistance band.

Points to note:

Your back should remain as straight as possible, throughout the exercise.

Drive your hips forward when you stand up to get the full effect of the deadlift.

Bicep Curls

3. Bicep curls

Do this exercise to get toned and stronger arms!

Besides the appeal of less flabby arms, bicep curls help with strengthening your biceps, which ultimately benefits when you do any pulling movements.

Target Muscles: 


Exercise Breakdown:

1. Step on one side of the resistance band, standing shoulder-width apart.

2. Grab on to the other side of the resistance band, with your palms facing upward.

3. Curl your arms up, towards your shoulders.

Points to note:

Keep your elbows close to your body.

Ensure that your upper arms remain stationary.

Triceps Extensions

4. Triceps extensions

Once you're done with your biceps, now balance it with your triceps!

As you strengthen your triceps, your shoulders and elbows naturally get stronger too :)

So together with bicep curls, you can be more confident when you wear sleeveless tops!

Target Muscles: 


Exercise Breakdown:

1. Stand with one foot in front of the other.

2. Using your back foot, step on one side of the resistance band.

3. Grab the other end of the resistance band, palms facing up and keep your elbows close to your face.

4. Straighten your arms above your head.

5. Retract back to the starting position, slowly.

Points to note:

Keep your elbows close to your head at all times.

Ensure that your body is stable throughout.


Follow these simple exercises and integrate them into your new workout routine! These are some simple exercises and effective ones at that. Want to bring your workouts to a whole new level? Get your resistance training bands today!