8 Resistance Band Moves You Can Do Anywhere

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For those of you who know me, you know that one of my true passions is making transformation as easy as possible. That means it has to be doable anywhere, and that passion led us to add our At-Home Body Sculpting Program to The Transform App! And you guys know all too well how much I LOVE my resistance bands.

Resistance bands are super effective and portable, so you can fit in a killer lower body toning session anywhere…the beach, your hotel room, your family room while the kiddos are busy playing, heck…even at your office!

When I say you can do them anywhere, I really mean it! Resistance bands are seriously a busy woman’s best friend.

Resistance band workout you can do anywhere

Outfit & Workout Gear Details: Reebok Hayasu (reader favorite &?bonus: under $50), Lululemon Fast & Free Leggings (similar here under $50), Lululemon Tank (similar here, also love this one with a cross back under $40), Resistance Band Set,?4KOR Resistance Band (one of my favorites)

8 Sculpting Banded Moves To Boost Your Workout Burn.

But before we get started, here are some helpful hints:

  1. Keep your core tight throughout each exercise and don?t forget to breathe. πŸ˜‰
  2. Make sure each movement is slow and controlled.
  3. Do this workout up to four days a week, making sure to have a day in between workouts so those muscles can repair and get even stronger!

Resistance Band Workout You Can Do Anywhere.

Do these movements as a circuit:

  • Beginner: 2 rounds, 30 seconds of work with a 30 second break between exercises.
  • Intermediate: 2 or 3 rounds, 45 seconds of work with a 15 second break between exercises.
  • Advanced: 3 rounds, 60 seconds of work with a 15 second break between exercises.

Air Squats

Step 1: Place a resistance band just above your knees. Begin in a standing position, feet shoulder-width apart, toes pointed slightly out from parallel.

Step 2: Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from behind from a belt.

Step 3: Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band for resistance.

Step 4: Return to the starting position.

Lateral Squat Walks

Step 1: Stand with your feet together and secure the band above your knees. Lower into a squat.

Step 2: Hold this low squat as you walk to the side one direction for 20 steps, then the other direction for 20 steps.

Step 3: Try to go both directions without standing up. If the burn is too hot, shake it out for a few seconds, but get right back to it. Chip away! Keep your chest lifted and your weight in your heels to best hit your gluten. You can do it!

Side Hops

Step 1: Do Lateral Squat Walks but add in an upward hop in between walks. Resistance + cardio at the same time = more of a burn and a push to reach those goals!

Modifier: If you’re unable to hop due to a knee issue or any other issues, simply do an air squat, then stand up and take one step to the side, and then do another air squat and continue for the prescribed time.

Squat Kickbacks

Step 1: Place a resistance band just above your ankles. Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel. This is the same position as if you were going to do an Air Squat.

Step 2: Keeping your weight in your heels, bend your knees and lower your buttocks down and back, as if being pulled from a belt.

Step 3: Using your arms as a counterbalance, reach upward as the crease of your hips drops slightly below your kneecaps, pushing your knees outwards as you squat, using the band as for resistance.

Step 4: As you start to return to the starting position, transfer your weight to one leg and kick back with the other leg, using the band for resistance.

Step 5: Return to the starting position, and then repeat, kicking back the other leg.

Donkey Kicks


Step 1: Loop the band just above your knees.

Step 2: Get into a crawling position with your hands under your shoulders and your knees under hips.

Step 3: Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.

Step 4: Return your left leg to floor for 1 rep, and continue for the prescribed number of reps.

Step 5: Repeat with your right leg.

Fire Hydrants


Step 1: Place a resistance band just above your knees.

Step 2: Get in a crawling position with your hands under your shoulders and your knees under your hips.

Step 3: Without shifting your hips, lift your left knee out to the side.

Step 4: Slowly return to the starting position, and perform the prescribed number of reps.

Step 5: Repeat with the right knee.

Hip Thrusts

Step 1: Lie on the ground, knees bent, with a band placed just above your knees.

Step 2: Keep your knees bent, feet flat and placed shoulder-width apart, toes forward.

Step 3: Press your hips upwards while pressing your knees outward against the band until your hips come level with your knees. Pause briefly, and then slowly lower to almost the starting position before the next rep.

Step 4: Play with your foot position to target different areas of your glutes.

Banded Clamshells (Hips Up)

Step 1: Place a resistance band just above your knees, then lie on the floor on your side with your legs bent at around 90 degrees at the knees, knees on top of each other and forward so you feel supported. Place your elbow directly under your shoulder and your other arm on your side.

Step 2: Draw in, and gently lift your upper body off of the floor until your spine is straight, making sure not to twist your spine forward or backward as if you are doing a side plank.

Step 3: Keeping your hips straight and ?stacked? on top of each other and your spine and hips in a straight line, raise the top knee up towards the ceiling, keeping your feet together, like a clamshell. Squeeze your glutes to drive the movement, making sure your pelvis doesn?t roll backwards as you raise your knee.

Step 4: Hold for a few seconds, then slowly lower your knee back down, keeping that side plank position.

Step 5: Repeat on the other side.

Modifier: If you’re unable to do this movement with your hips up, do a side lying clamshell instead…

Step 1: Lie on the floor on your side with your legs bent at around 90 degrees at the knees, knees on top of each other and forward so you feel supported. Place a resistance band just above your knees.

Step 2: Keeping your hips straight and ?stacked? on top of each other, raise the top knee up towards the ceiling, keeping your feet together, like a clamshell. Squeeze your glutes to drive the movement, making sure your pelvis doesn?t roll backwards as you raise your knee.

Step 3: Return to the starting position.

Whew! Can you feel that burn?! There you have it?eight banded moves that are sure to help get your booty sculpted and also get you that much closer to your goals! Which one is your fave? Share it in the comments below, and if you loved this workout, guess what? I’ve got another one coming soon! So stay tuned for the sequel! I promise you’re gonna’ love it, too!

{Giveaway is closed} And…to share my love of all-things resistance bands, I’m giving away 5 bands!!! Here’s how to enter to win:

  1. Leave a comment below telling me your favorite band move.
  2. Leave a comment on my IG post and follow me! Extra credit: Tag a buddy who would like to win too!
  3. Giveaway ends at midnight, Thursday, 11/15, and winners will be randomly chosen and announced on Friday, 11/16! Good luck!



Related reading:

A Lotta Tabata || 4-Minute Total Body Toning Workouts
All I Want For Christmas is?A Brand New Booty!
Oxygen Magazine Booty Building Workout
Build-A-Booty Workout Video with The Glute Goddess
Fit in 9 Minutes: The Busy Woman?s Workout
My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced

261 Responses

  1. What size band does Heidi use most? Medium? I feel the medium would be used most. Not sure how I would use the larger ones.

    1. Hi Deb: It all depends on how much resistance you want and which exercises you’re doing. A lot of people like using the L/XL for lower body work, but again, it’s personal preference. πŸ™‚ I know Heidi uses both sizes!

    1. Hi Julia: These types of resistance bands are best used for lower body exercises, but you can use rubber resistance bands with the handles for upper body. We don’t have a post about these types of exercises, but you can find lots of workouts on YouTube or through google. πŸ™‚

    2. Anyone know how to buy the transform band? I didn’t see it on their website!

    1. You’re right – I actually could do Air Squats at the office. The bands would be a lovely surprise!

  2. You are an inspiration. You are kind, caring & down to earth. Those qualities make those of us who are a little shy want to make some changes. Thank you for being you! I appreciate you.

  3. These workouts get me through many days when I need that 30 min push!! Thank you for all that you teach me!!
    Lots of love for Powell Pack

  4. Absolutely LOVE doing side to side lunges with the bands.. makes you feel the burn in the booty and legs! I also love doing kick backs with them.. Movie line is: ?My Best Friends Wedding? Julia
    Roberts at the baseball field.. lol

  5. I was just looking into exercises like this for your derriere on yesterday! I need this band in my life like STAT!!

    1. I love all of these but my favorites are Kickbacks, But Bridges and Side To Side.

      This would be great for me to do at work sitting at my desk all day!! I need one of these!!!
      Thank you Heidi, I Hope your recovery is going well. ???

  6. My husband bought me some bands but I don?t like them. I would love to get some recommended by an expert. I do however, work out at 4:30AM with the help of your app. Thank you!

  7. Just had baby number three and want to start getting back into loving myself again. This is my last baby, and now I want to focus on me getting healthy and comfortable in my new transformation! Definitely going to add these into my workout.

  8. Omg I?d love a booty band!!! I love your app and just had a PR today!!! Leg press @ 500#!!!! And yeah I?m totally digging the muscle building!!! Btw I?m 5?5? and 138lbs so that?s a lot of weight to move for this once skinny chick!

  9. I haven’t tried the bands yet, I’m doing the home workout on the app, phase 1, no band movements just yet… But by looking at these, I would say that the hip thrusts would be a fast favorite! ???

  10. I haven’t tried the bands yet since I just started the using the app. However, I think the Air Squats would be something I would like the best.

  11. I NEED these bands! Everything else breaks! These are so freakin awesome for travel! Donkey kicks and hip thrusts such an intense burn!
    Pleeez pleeeeez pleeeeez ?????

  12. I love band work! My fav workout accessory by far. I would love to try with the bands you use! My fav band workout is the lateral band walking squats:)

  13. I need some of these so bad! They would make my transformation progress even better! Love this journey. ? thanks for all your support & effort put into changing lives!

  14. Thank you for helping me on my journey to create my best body ever! You have no idea how much I love and look forward to your workouts. It?s been many years since I have been motivated and actually look forward to working out! Thank you so much for doing what you do to empower and motivate so many people. ??

  15. Hey! Thanks for the workout. It?s really good to have all these moves in one place. I know I need to do them. ? Love your blog! ?

  16. Absolutely love following you. You are goals! My favourite banded workout would be the lateral walk! Love the burn? enjoy your getaway with your family!

  17. I would love to try these!! I need to get some bands and add this to my workout regimen. Thank you so much for your guidance and commitment to bettering people?s lives!

  18. These bands look so much better than the runner ones ? I utilize the band in my squats to activate the glutes more! I also love firing up the little muscles fibers doing banded donkey kicks, kickbacks, deadlifts! I love these moves you put on here! Going to get a good glute pump in !! ??

  19. You’re awesome Heidi!! I’ve been following your Instagram from a while now and your stories always make me feel happy ? my favorite move has to be the fire hydrant!! Btw, tell Ruby I said hi!! ?

  20. I love the fact that I can do band workouts anywhere and the plus side is that bands are conveniently portable. I noticed on your blog, you added modifiers and for that, I THANK YOU!

  21. Heidi! Love all of these banded exercises. Hadn?t thought of the hops before. Going to add it to my sets πŸ™‚

  22. Thank you for creating these free workouts for us. You are truly an inspirational woman. I have 5 kids, the last being 2 yr old twins, and I want to start making the time to do more exercising and rediscover my best self.

  23. I love to do kickbacks, never thought of adding a squat! I?m trying that today. I think you are such an inspiration to so many people. I started watching you when I saw your husband on abc?s extreme weight loss and you were both so amazing! Thanks for all you do for us!

  24. Love it! Thank you for these exercises. I wouldn?t have thought about the fire hydrant exercise either! Now I want some of these bands ??????

  25. I just did banded glute exercises this morning at the gym! Love them! I need to get a set of your bands though because mine are tearing.

  26. I am new to the bands. Been wanting to try them out for a while now. I like doing squats so I think the banded air squats would be up my alley althought I would definitely like to try all of them!

  27. I love side-lying leg raises but you have shown me so many new ways to do the bands that I hadn’t thought of before. I can’t wait to try out banded clamshells. Another interesting twist to a band and leg use.

  28. I love using bands and thank you for the workout. You have some new moves in there that I?ve never tried before. The bands I babe are terrible but there looks so much nicer.

  29. I really like banded workouts! I would love to have a set of bands for at home workouts! Right now I?m only using them at the gym and do the lateral walking squats and bridge ups!
    Thank you for posting the other ways to use them!

  30. I don?t have the bands but the banded bridges look fun. I started using the Transform app and I told my husband I needed bands. So fingers crossed ??

  31. I love banded workouts. They are so easy to do when you are on the go. It is hard to pack weights, but bands fit perfectly into a suitcase! I had not tried the Banded Clamshells before. That was a new move, but oh did it burn! Thank you so much for these moves.

  32. Band workouts have really increased the intensity of my booty/leg workouts! Having my very own Transform Band would be the icing be on the cake!?

  33. Super excited to possibly win these bands! This is a perfect at home workout I need to start doing, when I can’t make it to the gym!

  34. Great workout! My favs are banded squat wall and hip thrusts (also frog pumps). Thanks for all the inspiration you and Chris give to so many each day!

  35. I love using resistance bands at the gym. They help with my posture so much. I like to use them when doing back loaded squats, donkey kicks, hip thrusters and banded clamshell and many more.

  36. Hip thrusts are my fave, but I said bridge on your Instagram post. Gotta get my lingo right! Do your bands have something inside that prevents them from moving out of place while we use them?

  37. HI Heidi, I’ve been using the app since the beginning and would love to incorporate some of these into my workouts!!

  38. I can?t wait to try these moves… thank you for always sharing! I hope you and your family have a wonderful vacation and a Happy Thanksgiving.

  39. I’ve CrossFitted during my two pregnancies (including right now!) and love using the thick band to give my hips some extra love before and after workouts. My favorites are the air squat and lateral walks. My hips and glutes always feel so tight during pregnancy; mobilizing and using the band have been key!

  40. Banded booth workouts are my fave. Glute activation is key and using bands helps tremendously with that. My favorite go to move with the bands is hip thrusts. For anyone who?s never tried, you?re welcome and I?m sorry πŸ˜‰

  41. I love doing banded squat walks, they were in my workout yesterday on the Transform App – iron gym phase 7!!
    Also this is a great booty workout to take on vacation! Never thought about packing my bands while i travel I definitely will now! Thanks Heidi!

  42. Thanks for the macro information the other day, I try and explain to people about macro counting but you put it so much clearer than me, now I can just ping them over your page ??
    Much love from ??
    When are you guys coming here?

  43. I like all of them, but since i had my stroke I can only do a few, with modifications. The squat with back kick would be great to build up my core and work on my balance. I am doing laps with a band below my knees to encourage my left side to take “normal” size steps. Thanks for the posts and insight I can add to my workouts to continue to recover. I was given another chance at life, I will do the best I can with it.

  44. All of them are great, something different and new. New things and some new kind of training are good, give us more power. Just for my Birthday 13/11, but my Favourite is SQUAT KICKBACKS. The whole body works. Thank You Heidi !! I want train like this. Once more greetings from UK πŸ™‚ πŸ™‚ πŸ™‚

  45. Got some new ideas to add to my banded routine of squat walks and hip thrusters. Will need to try lateral walks and banded fire hydrants!

  46. I?m leaving on a 10 day trip where there will be no gym equipment available to me! Wish I had a transform band to take with me!!! Wishing I knew how to stay on track for food with my app while traveling to japan! It?ll be more difficult than I can imagine!

  47. Hi Heidi,
    I would love these booty bands. I currently do not have any. I would put it to good use quite often. My favourite move would have to be lateral walking squats. I really feel the burn in the booty the next day. Let?s me know I did something right!?

  48. Hi Heidi,
    Lateral squat walks are my favorite my daughter and I love all the excercises on the transform app, leg day is our favorite ??

  49. Hi Heidi! I love that you posted pictures! I can’t wait to try these moves- donkey kicks & squat kick backs! I have been wanting a band and actually bought the wrong one. I hope I get the opportunity to try yours. Thank you for all that you do!

  50. Oh my goodness! I need to try the banded clamshells. This workout looks fantastic, thanks for sharing! I?ve been trying to find the perfect bands and haven?t found them. I feel bands can be such a diverse piece of equipment to have because they can travel well and be used with little space.

  51. Would definitely love one of these bands! I?ve been making a make shift band out of my jump rope, definitely not the same ?.

  52. What?! This is the best thing ever! It?s like a dictionary for banded moves! Love it, and thank you for doing this!
    Banded single leg lips thrust are one of my faves!

  53. I love banded workouts. I love to feel the burn from it that makes me feel I’m getting the most out of my workouts.

  54. Hip thrusts and lateral banded squat! Is it ok to love them all? ?????? I?ve got to try the banded clamshells. This band would be a great addition to teach my workout group with. I would LOVE ?? to win one!!!!

  55. my husband and my dear friend / work Out partner and I have been using your app for over a year and loving it. Just bought our second annual subscription!! I absolutely love it and have had such progress with it. Thank you!!

  56. Can?t wait to try a new move thanks to you! I love to learn something new and add something new to leg day! You are totally giving me shopping inspiration too. Lululemon, here I come!

  57. I?d love to be able to do more workouts when I?m traveling, and having a resistance band would be perfect!

  58. I love all things lower body, a few of my favorites are banded bridges, pop squats, and hydrants. P.S. you are a rockstar and I love following all of your awesome content!

  59. Love those bands?? how awesome! I love that they are thick. I bet they don?t roll as easy either because of it!!

  60. Oh, favorite piece of equipment ever! I have to steal my brother’s to use since I don’t have one. Would LOVE a transform band!!! My favorite is the banded hip thrust! Feel the burn! ???

  61. Love this entire blog!!! I?ve done almost all of these and I love the challenge I feel throughout the entire set. I had never used a band during workouts until I saw you post about them last year so thank you!! My booty is getting in great shape thanks to your workout tips ??

  62. I?ll definitely be including more of these to my workout considering the next 3 months I?ll be living in a hotel in a foreign country! Banded workouts will be my go-to!

  63. My favorite workouts are body weight and bands! Nothing beats a great fitting band with resistance….except maybe a workout with Chris and Heidi πŸ˜‰

  64. I?ve never tried the squat kickbacks with a band before, but I look forward to doing them and feeling the burn ?

  65. I have never seen the banded clamshell before. That one looks like it will be a good exercise and I cannot wait to try it.

  66. This workout looks amazing! I?ve been telling my workout buddies about these bands you?ve been using for months. I?d love to get them!! Thanks for this fantastic workout!

  67. I was tying banded clamshell on your IG post then came here and saw it was one of the 8! Such a great underutilized move! ???

  68. I had always heard them called side step squats but it looks like they are the lateral squat walks. Thank you for these!!

  69. Thank you Heidi for always giving us extra tips and support through your blog on exercise and life in general. For ALWAYS being real??
    I also appreciate extras like this workout outside of the AWESOME Transform App. Lifetime member????
    Banded hip thrusts and banded reverse hyper!!??

  70. Fire hydrants !! But all of them you can feel the burn !! Bands are an amazing workout! Thanks for the different workouts to try out.

  71. I love the fire hydrants and hip thrusts but I also work out in the privacy of my own home ?. Thanks for sharing these moves!

  72. Love these exercises. I can’t wait to try them all out. My favorite move to use with the bands is hip thrusts and I also like pop squats. Thank you!

  73. I love banded kick backs but I want to try banded hip thrusts. Would these be the best foundation for a potential hip thrusts with a barbell? Or do others find it better the other way around? I’ve also heard they feel like they are both necessary….sounds like a need for “hip thrust DAY” ?

  74. Fire hydrants make me so sell conscience at the gym… took me at least a year to get accustomed to hip thrusts too… maybe 2020 can be the year of pretending to be a dog ?????

  75. I?ve got cheep bands and they roll and cut off the circulation on my legs. These are great moves! I love Taking my bass with me on vacation for a quick hotel room workout!

  76. I have some cheap bands that I purchased online and plan in trying out these moves. Sure would love the opputunity to win these bands!

  77. That band would be so helpful for me at the gym to increase resistance without holding on too much weight, it would also be a blessing whenever I CAN’T go to the gym and want to do a kick workout at home.

  78. That band would be so helpful while at the gym and you don?t have a band for any of those exercises. It could?ve helped with the lateral walks and touch backs. I need to save these exercises on my phone.

  79. Love the hip thrusts, and squat walk
    Need to work on the kick backs to tone my legs , and I am going to try the fire hydrant!!
    Thank you for posting these moves , you are so motivating !!
    And Thank you so much for a chance to win a band !!??

  80. I will definitely be doing this the next time I?m travelling! Great ideas for a good booty burn without a lot of equipment, space or time ?? No excuses! ???

  81. Oooh banded clamshells are ???! I need to do more of these! Would love a nice set of bands! I recently starting focusing on building my booty! Thank you for all the workouts, tips, tricks, laughs, etc….you guys are some of my favorites!?

  82. Banded clam shells I?m excited to try. Clam shells in general burn the booty so these I can?t wait to try!!

  83. I LOVE using bands. My fav is rounded fire hydrants (instead of going straight up to the side, round towards shoulder, up and around! ?

  84. Donkey kicks are a killer with the band , I love them , but indef need a new band, the one I have bunches up so easily it?s almost painful to workout with . Love you guys!!!

  85. I?ve done this exact workout from one of your Pinterest posts. It?s such a great one and burns in all the right places.

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