Effective Resistance Band Exercise From Home: No Gym Needed

Stuck at home and missing the gym? Workouts these days have been all about using minimal equipment to make the most of what you’ve got. Here is a full booty workout that only requires a resistance band. If you don’t have one, all of these can be done as a bodyweight workout (no equipment)! 

Banded leg lift

Laying on your side, bend your bottom leg for stability and keep your top leg in line with your body. Band is above your knees here. Press into the band up towards the ceiling with toes pointing straight ahead, and slowly lower. The key with this one is to keep your top leg extended instead of bending at the front of the hip. You want to feel this in your outer buns (not the front of your hip). 

Side stepping

Place the band above your knees and sit back in a mini squat. Put hands on your hips and step to the side, keeping resistance in the band. Watch out for rocking in your upper body/using momentum. These are common ways our body cheats! Again feel the burn in your side butt of the direction you’re moving towards. Reverse directions and repeat several times!

Bridge with clamshell

Laying on your back with knees bent and feet flat, place the band above your knees. Lift your hips and squeeze your buns at the top of the bridge. Then, holding this position, press your knees out into the band, return to the middle, and slowly lower your bum all the way down.The challenging part of this is keeping your hips lifted as you press out into the band.


Get more out of your squats! The two big key points here are to sit your bottom back as if sitting in a chair (make sure your knees don’t go past your toes), and to have knees engaged out into the band (if there was a laser from your knee to the ground, it would draw a line down your second toe). Place the band above your knees, lightly press knees into the band, and sit back as if sitting in a chair. It can help to have a seat behind you as a target (often a bed is a good height). Squeeze your buns as you lift up, and repeat. 

Fire hydrant

Band above knees, find a tabletop position with hands below shoulders and knees below hips. Shift weight to one side and lift one leg, pressing out into band, as you ground yourself through your opposite leg and your hands. Slowly return to starting position without setting knee down, and repeat. Repeat on other side, be careful not to shift your body too far towards the knee that is on the ground. 

Don’t complete any of these exercises if they’re causing pain anywhere in your body. Seek guidance from your women’s health physical therapist in the comfort of your home with telehealth, or join Breathe. at Home, the private online program for health and wellness, helping women gain confidence in how their body feels while becoming more energetic, vibrant and active.