7 Resistance Band Moves You Can Do Anywhere + A Cash Out Bonus Challenge!

Share on facebook
Share on twitter
Share on pinterest
Share on print

As promised, here?s the post you?ve all been waiting for (you have been waiting, right??? ;))?the sequel to my 8 Resistance Band Moves You Can Do Anywhere post from a few weeks ago!!! I?m telling you guys, this one is another booty burner that will help you build that booty you’ve been dreaming about! And like with the first post, you can seriously do these movements anywhere! And just as a refresher, keep these tips in mind before, during, and after this workout:

  1. Choose a band that?s tight enough to challenge you (scroll down for some of my favorites).
  2. Keep your core tight throughout each exercise and don?t forget to breathe.
  3. Make sure each movement is slow and controlled.
  4. Do this workout 3-4 days a week, making sure to have a day in between workouts so those muscles can repair and get even stronger!

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

8 More Sculpting Banded Moves To Boost Your Workout Burn

The How-To:

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.

Sore yet?! Time to finish up with the Cash Out Bonus Challenge?to really feel that burn!

Banded Clamshells

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.

3. Step 3: Return to the starting position.

Banded Flying Clamshells

Step 1: Follow the instructions for a Banded Clamshell (above) except instead of keeping your heels together during the movement, raise the top leg and foot 1 foot off the ground when hinging at the hip.

Banded Froggy Pumps

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

Step 2: Keeping your knees bent and your feet together, press your hips upwards until your hips come level with your knees, then press knees outward against the band (the clamshell part of the exercise).

Step 3: Pause briefly, and then slowly lower your body to the starting position before the next rep.

Banded Squat to Lateral Leg Lifts

Step 1: Begin in a standing position, feet shoulder width apart, toes pointed slightly out from parallel with a resistance band placed at your ankles. 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 (the squat part of the exercise).

Step 3: Using your arms as a counterbalance, push your knees outwards as you squat, using the band for resistance.

Step 4: Return to the starting position, then transfer your weight to one leg and kick out to the side with the other leg, using the band as resistance.

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

Banded Standing Kickbacks

Step 1: Begin in a standing position with a resistance band around your ankles. Holding your core tight, transfer your weight to one leg and raise one leg back and slightly to the side, using the band as resistance.

Step 2: Be sure and keep your upper body straight?no leaning!

Step 3: Return to the starting position and repeat on the other leg.

Banded Standing Leg Abductions

Step 1: Begin in a standing position with a resistance band around your ankles. Holding your core tight, transfer your weight to one leg and raise the other one out to the side, using the band as resistance.

Step 2: Be sure and keep your upper body straight?no leaning!

Step 3: Return to the starting position and repeat on the other leg.

Banded Forward? & Backward 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 step forward with one foot, stepping away from your body at about a 45 degree angle, then repeat with the other foot, alternating legs as you walk.

Step 3: When you?re finished with your forward reps, repeat stepping backwards, stepping away from your body at about a 45 degree angle with each foot until you return to your starting place.

Step 4: Stay as low as possible throughout the movements.


Here?s what you?ll do:

  • Do 20 seconds of work, then 10 seconds of rest x 8 rounds for 4 minutes total.

Banded Pop Squats

Step 1: Stand with your feet together, arms at your sides, with the band just above your knees.

Step 2: Jump your feet apart (toes forward) and land in a deep squat. Spring up as high as you can into the air, then land with your feet together, knees slightly bent. Repeat right away.

Modification: Banded 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.

Which resistance band move is your absolute fave? Let me know in a comment below! And if you like these moves, you’ll love the Women’s Physique program in The TRANSFORM App! It is seriously a game-changer, so check it out!



Related reading:

Hotel Room Workout | My 5 Go-To Bodyweight Moves You Can Do Anywhere!
8 Resistance Band Moves You Can Do Anywhere
Oxygen Magazine Booty Building Workout
Top 10 At-Home Exercises for Total Body Toning
My 10-Minute Anywhere Workout || Bodyweight Moves for Beginners and Advanced

257 Responses

  1. I would love a set of these bands! My daughter has hers for dance and I always have to barrow hers?really like the app! The workouts are favorite part!!! No more guess work if I?m doing enough or doing it correctly!
    ? thank you!

  2. Wow! This post is everything! Thank you so much for posting not only everything we need to know to get a great workout in any where, but also where we can purchase similar bands! Thank you so much Heidi ?

  3. Thank you so much for this! I just had a baby not too long ago so it?s hard to get to the gym. I love that I can do this at home during naps!

  4. Yesss! I?ve been working out a lot more with bands lately and this give me more ideas on what to do with them! Thank you so much Heidi for doing this blog post! So needed for me!

  5. This article is so cool! Thank you for sharing so many workouts. Love the banded workouts. Really effective.
    Love the froggy pumps. They really work

  6. In would have to say out of all of these I favor the side legs. Maybe because it?s the easiest for me lol.
    I definitely need to try this band out!

  7. Love u and chris!!! These worksouts specially the hotel
    Ones are great for working mamas when they can?t get to the gym that day but want extra time with kiddos. Or just mamas at home in general. I rocked this hotel workout in the playroom. My little one was mimicking it was so cute and funny ?

  8. I have cheap resistance bands that are so difficult to use (they roll constantly). These look like SUCH better quality. And we travel all the time, too, so I love the hotel room ideas you?re giving me! ?

  9. Oh my gosh! If I win some bands I?m gonna be using them and doing all your workouts all the time! You are such an inspiration!

  10. I want to try the bands YOU have! They look so amazing. Either that, or you just make it look so easy! Looking to tone the abs a bit and work on my booty more! Hope I WIN

  11. Band workouts are great for me! As a busy moms who just want to workout at home with the kids sometimes! Thanks Heidi! Always Inspiring!

  12. Anything done with a band is a favorite of mine. The intensity it can add to even a simple body squat is AH-MAZ-ING! My favorite move is probably a banded flute bridge or for some extra cardio/burn out banded squat jumps!

  13. I?m just learning about bands and I?m loving them! Thank you for all of the information, it?s beyond helpful.

  14. I?ve been wanting to get a resistant band for awhile. Now I know which one to get. The workouts look like they would be very affective. I?m in my journey of losing weight and I also need to tone.

  15. You are inspiring and absolutely beautiful. I love based exercises. I feel like they are the icing on the cake to sculpting and targeting areas while working out.

  16. Heidi! You?re so inspiring and so motivating! You are body goals!! I love the bands and REALLY want one! I wish y?all sold them ?. I really hope to win a pair. My favorite move with the band is the squat then kick back. Really burns legs and booty! ?

  17. thank you for posting these moves. I don’t have bands yet. I got your app Jan 4. Looking forward to trying these moves

  18. I?m trying so hard to lose weight, and these bands would be perfect for my days off from the gym!! Easy to pack when I?m traveling as well! I love the several moves you are showing to help us get oriented with them! You?re a rockstar Heidi!

  19. Most every exercise that you listed were ones that my physical therapist provided to me1 yr ago while I was working on my sciatica and bursitis issues. My go-to was always sideways walking and clam shells. this band looks so much stronger than the ones the physical therapist would give you. my cat would always like to find those and chew them up.

  20. Was wondering what leg workouts to do this morning. Im happy i found these. Now just to get the band. Yay. Thanks for being an inspiration

  21. I love the burn with bands! It?s the greatest morning wake up routine to have! I love that they are easy to pack and great to use for a circuit with any workout buddy! I usually use the simple elastic/rubber resistance bands, so some higher resistance once will be a great addition! Thanks for the inspiration and quick fitness tips!

  22. Being a momma of 4 I LOVE minimal equipment workouts that I can do in my own home!!!
    I’d LOVE to own someod these bands!!!

  23. THIS is so good! I need something I can do at home with very little equipment! I?m excited to try all of these moves.

  24. I’m a fan, Heidi! I could so do this except use routine and those bands would give me a good start to a full body workout and tighten up all those areas I hate working out.

  25. Banded froggy pumps of banded squats! I did some elevated hip thrusts (new favsie!) from the Transform app today. It followed weighted back lunges and my legs were SHAKING!

  26. I love you positive motivation! I would love to try the bands hopefully strengthen my sore back???? You give me hope

  27. I haven?t ever tried bands but it looks like they would be so awesome!! I definitely need to incooperate them into my daily workouts! ???

  28. I really need some bands. Sometimes I am lucky and can borrow the ones at my gym….but then, some have been stolen. I love banded bridges. Work those glutes!

  29. I have fallen I. Love with banded workouts. They became a game changer for me. It has taken out of my comfort. Zone and into greatness! I feel unstoppable when I am done! Best part is I can take them to work and get a quick pump during lunch, or take them while I watch my so. Play soccer or even in the comfort of my home. Anywhere I go they go! It is also amazing way to introduce it to.people you haven?t tried before. So easy to pass on !!

  30. ???????2nd Fave is squat to lateral leg lift! ??????? I’m gonna buy this band to keep burning fat with the Transformation App workouts! It would be best to win it for my birthday tomorrow, Monday! WOOT! WOOT!?????????????I LOOOOOOVE ALL THAT YOU AND CHRIS DO AND STILL HONOR FAMILY TIME! Praying for y’all! ???????????

  31. Love banded workouts!! Would be especially helpful through this transitional phase of life!! ?? Thanks for all the positivity and health inspo!

  32. You?re such a rockstar! Loved your in hotel workout with these – I only have the rubber ones and would love a set of these to start at home workouts once I pop this baby out (due the tenth!!!)

  33. I absolutely love doing the banded clamshells! Sharing this for my days I?m traveling. Bands are easy to pack!

  34. I love using bands to my workout. Used them in Barre Above and now in CrossFit. Banded glute bridges are my favorite banded workout! Would love to try this band!

  35. I love following you on Instagram. You are so inspiring and your family is adorable. I?d love to get some bands to use. Thanks for all the good workout ideas/moves

  36. I want one of these so bad! I?ve been on a weight loss journey and recently lost 53 lbs ?? We are going out of town for a week end of the month, this would be perfect to bring!! my favorite move is the banded air squats, could I modify this with a knee that bugs me when I do too deep of squats? Thanks!!

  37. I?m struggling to get to the gym as often as I?d like. I?m going to add this to the home workout I plan to do once a week. Thanks!

  38. Ahh! Love band moves…so much great work with one piece of ?equipment??my favorite are walking banded squats!!

  39. I absolutely ?? LOVE the banded workouts part 1 and two. I just finished your hotel room workout and my favorite are the squat kickbacks. Now for some good quality bands. Mine cut off the circulation in my legs ????

  40. Training for another marathon .working with band will have me in better shape so I can run it all.thanks enjoy super bowl

  41. Yess!! These are perfect for my night shift breaks when I just can?t sleep!

    From an L&D nurse trying to get the pump going even on night duty!

  42. I hope I win! I love you and Chris! You guys should do YouTube, and also offer a bootcamp where we pay a subscription and follow you guys live or something that would be awesome! I miss the show. I have too lose 187 pounds and sometimes I just don’t know were too start. I got the eating part down

  43. I want these bands! They look like they are the best! All the ones I have used roll constantly! Thank you for all of your inspiration and tips!!

  44. Those bands look so amazing and I can?t wait to get some. Regular bands are horrible ?. A standing kick back is a must for that booty. Oh yea.

  45. Love your workouts, thanks for sharing these at home tips. My kids keep from the gym at times. These are wonderful!!!

  46. I?m new to your blog and so glad I stumbled across this post! As a mom of 3, these bands would be PERFECT to squeeze in some exercise throughout the day!

  47. I didn?t even know you had a blog?! I can follow these workouts easily. I have so much to lose, one step at a time. Trying to build that confidence in my home first! Gonna order these bands for sure! ????

  48. I can?t wait until I?m closer to my goal weight to do the women?s physique program!! But I love doing squats and would love to add a band to my metabolic missions.

  49. Can?t wait to introduce band workout moves to my 13 year old who is an athlete and needs to start doing more moves for training and strengthening.
    We are trying to build and add on equipment to our ?home gym? with the basic exercise equipment

  50. Just watching you change peoples lives is just amazing. It?s so inspiring that it has made me want to change and better my lifestyle and body and make better decisions. I think these bands would be a great start to my new journey! ?

  51. Love all the banded exercises!! Favorites are banded hip thrust, side leg raise, back leg raise, clamshell, and squat walks.

  52. I love having these movements available for when I’m out of town without a gym!! All I need now are bands ?

  53. When I got injured from cross country in college, doing exercises with bands really helped me to focus on weaknesses I didn?t know I had. I love doing clams shells, fire hydrants, squats and side steps with them! Trying to build a strong foundation!

  54. All the moves….. but… if I had to choose …. a single leg banded hip thrust OR banded crab walks and lunges!!! Love all you do!!

  55. I love that you are using them while at a hotel! I?m going to Hawaii and thought this would be perfect, to get my work out in, while I?m out of town!

  56. Love love your banded workouts! The exercises are great especially for times u can?t hit the gym! Thank you so much for always sharing your amazing workouts!! ??

  57. Such a great idea for traveling all the time or if you?re short on time! This will be a life saver!! Favorite one is probably abductions and banded flute bridge or hip thrust! Thanks again!

  58. I need to add more banded work into my life! But all my bands seem to roll up on me! Nothing funnier trying to do banded squats and your band rolls up! Lol

  59. Love these additional ideas for resistance bands, especially for a busy momma! Thank you for sharing, they will definitely come in handy. Can?t wait to try the froggy pumps!!

  60. I would really like to try one of these bands! I love being able to Throw the band in my suitcase and take with me anywhere I go! My favorite band movements are definitely the hop squats and hip thruster.

    1. Heidi I have been traveling a lot too. I REALLY need some bands that wont roll!!! These look great !

  61. I love these workouts but the Banded Froggy Pumps are my current favorite. And I?ve been dying to get some of these bands!

  62. I would love to start using these. I have some of the old ones with handles but I would like the versatility of these. Love the program and all the support! ?

  63. I Hate the bands I have and always look to do the alternative exercises but would love to try these exercises so I think I?ll give it another shot with my bands!

  64. Ever since I started working out with the bands, my glutes have finally learned how to activate and thus I?ve seen growth. These exercises are excellent! Thanks for posing!

  65. Oh I LOVE following you on Instagram! You are so inspiring! I would love a chance to win these bands! I love every single exercise you have posted and do them all but the bands I have aren?t very good. I just had a baby and am trying to shed baby weight and tone so would be so exciting and thankful if I won! ?????

  66. These exercises look great! I do the at home work out, because I do not have a gym where I live (small town). This is perfect!!

  67. Heidi,
    Do you train people in Phoenix AZ .
    I have a friend who needs you. she?s a hard worker loves everyone always willing to help someone even if it take from her needs . She really needs someone like you in her life to help her get over the 90 take care of yourself changllenge . Can you help her ? She?s 51 beautiful and strong hard worker but needs some to help find her self again after a 10 year relationship which failed and has never done anything for her self always putting everyone above her.

  68. It?s amazing what you can do with bands! I need a new set of nice bands. Thanks for these workout ideas. I plan to try them all. The banded pop squats look killer!

  69. I really like the clamshells had not thought to do those with bands! I have hip knee alignment issues like many and my trainer suggested clamshells and some other things. They burn!! Thanks for this post so many good ideas here

  70. Can?t wait to incorporate some of these moves into my daily workout. I?m thinking the standing kickbacks would be my favorite!

  71. My favorite moves with the bands are crab walks side to side and front to back. My favorite workout partner who I tagged just recently moved to the other side of the country ? so now Im partnerless at the moment. When my husband isn?t working we workout together though so I?m not always alone ? I always have my 5 yr old that likes to work along side of me and copy my movements which is always fun ?

  72. I love banded exercises. It?s an alternative to weights and a nice way to add resistance to exercises. I like keeping exercise equipment in the living room to grab and use while watching the news on TV.

  73. My workout partner is my husband but we share an IG account so I had to tag myself. I doubt I?ll win because it looks like I didn?t follow the rules. I love getting to workout with him. I was just telling him the other day that I need new, GOOD bands. I have to wear two of my current ones to get proper resistance. I just can?t afford to spend money on them right now. I really love all of the banded moves. I learned how to use bands while on physical therapy for my knees. I like steamboats and monster walks. But I love banded hip thrusts.

    1. I was terrible at squats. My knees would always cave in. I started using bands to activate my Glutes and my form has greatly improved.

  74. My workout partner(tagged in the Instagram post) and I would love some new bands to help us complete your booty busting butt moves!! Love your workouts!

  75. I very excited to try out the bands you have recommended. In the past I have used thin elastic bands that roll up. My favorite move to do with bands is the clamshell!!

  76. It would be awesome to win these so i can get more into these exercises and workouts yo help my goals and you are awesome heidi

  77. I?m super new to banded workouts but would LOVE to incorporate these into my routine!!! Anything that helps a Mom trying to stay healthy and fit is totally a ?need? for me!

  78. My best friend (who was tagged in the IG post for booty bands) and I served in the US Navy together for 5 years. Since then we’ve lived 3000 miles apart on the east and west coast doing our best to be there for eachother. We both are single mothers to our greatest accomplishments and have full time careers doing it all on our own. So, needless to say’ focusing on our own health has been put to the wayside. This year we both have committed to help eachother focus on our own health (mental and physical) so that we can continue being the best mamas we can be. We’ve never won anything (except our babies hearts) and would love a chance to win these booty bands. We’ve purchased other booty bands and absolutely love all the work outs you can do with them but all of the bands we have used have rolled, gotten stretched out or broken over time and have to be replaced. We both love watching your family grow and hope someday we will get the chance to have happy healthy blended families just like yours. We love you!

  79. I love doing my banded walking squats or banded hip thrusts with my transform app! Always leaves me with a killer burn!!

  80. Banded workouts are my favorite home workouts. The moves are simple but oh my do they work your muscles and don?t hurt my arthritic knees.

  81. Love working out with bands, they are my best friend at the gym. After every workout I tend to do a triple super set to get those buns burning! And best of all, you can always take your bands anywhere you go, which means no excuses for leg day!

  82. Thanks for sharing! Band workouts are just what I need when the kiddos have kept me busy and I have no energy to go to the gym!

  83. Simple moves but not easy! I like that this band gives resistance but can also be incorporated with HIIT style training. I enjoy reading your fitness blog. I always learn so much!

  84. More often we need workout sets we can do from anywhere with litttle to no equipment. I?m definitely adding this to my routine. Thanks

  85. My absolute favorite banded move is a banded hip thrust. I love the complexity of it and how so many muscles are firing all at the same time. Can we say ?on ?!

  86. I herniated a disc over a year ago and I still can?t do weighted squats. But I?m ready to start slowly working lower body again. Bands would be amazing!

  87. Thanks for sharing this workout! I love equpitment free workout options especially for my legs and butt!

  88. Great moves!! I sit at a desk all day at work and some of these are great moves to take a quick break during the day. It is great to sneak a squat or two in throughout the day!!!

  89. Woooow I came for the band comtest but now I am staying for the content!! Super good because most of the time I only do banded squats! Love this routines!

  90. I love using bands for my leg workout. I love the booty burn with hip thrusts and banded side lunges. I have bought cheap bands to replace the broken ones at out gym. That they won?t replace. I look online for something similar to what Heidi uses. Can?t find them. Really really would love these ?

  91. Thank you so much for showing the workouts Heidi! I have been wanting a band so I can do more workouts at home , or anywhere , I love doing bridge hip thrusts and these bands would be perfect !
    Thank you so much !

    1. These are all great strengthening activities to do when you have limited space and equipment. Thank you for sharing!

  92. I love bands for on the go workouts! I like all the laying down exercises, feels like I get to be lazy but still working! I need new ones tho, mine are cheapy and get stretched out. I’ll have to get these anyway, even if I don’t win!

  93. It?s one thing to do a banded workout it?s another thing to do a banded workout with an amazing band. These moves hit all the right spots and give such a great booty pump !

  94. I have been eyeing the 4Kor bands for a while now as I really have issues with the ones I have rolling… but maybe I need to use a heavier resistance?!! Thanks for all the tips – these will help when I ride my bike but need some strength moves!!

  95. All the moves look great no excuse get workout done any where any time squats are my favorite move with transform bands all the moves would be great for my workout.

  96. Omg I love these and would love to win a set for my daughter who is in college. She is ski patrol in winter and lifeguard in the summer. A good strong body helps make her job saving lives easier plus she will look great in her swim suit!!

  97. Banded workouts give me such a good burn! Using them also helps me really focus on the muscle I?m working. I would love to try the Transform bands!!

  98. Squats and lateral leg lifts are two of my favorite banded moves! Thanks for sharing all these great moves. Bands are such a great workout especially when traveling!

  99. I love these types of workouts! As a new mom they are quick, to the point, and no fuss! Order the during nap time!! And of course I get to have a tasty Chocolate shake afterwards πŸ™‚

    1. Oh and the squats are my personal fave! But squats in general are… I love feeling that burn!!!

  100. Such an informative blog, thank you! All really great for runners to keep hips strong and glute mediums firing = good running form!
    You’re such an inspiration- thank you for everything you do!

  101. Heidi you are such an inspiration to me! I love your beautiful personality. You truly live your best life and you have helped me want to do the same. You have helped me find the motivation to take back my life and my health. I think it?s so great what you and your family do for others! Keep up the good work!
    #bandwork #ihopeiwin??

  102. Love all these moves. Adding the bands an exercise just gives it a whole new dynamic. Love the benefits of working with bands and you can take them with you anywhere. Thanks so much for this.

  103. I travel all the time and it?s so nice to have a good list of workouts to do with a band. It is so easy to travel with and will keep you in your routine!!

  104. My favorite work out buddy is my husband!! We keep talking about the bands and how we want ones for our home! Favorite banded work out is the air squat!

  105. Love working with my bands. They have come with me on all my vacations as they are great for those quick, effective hotel/Airbnb workouts. They also helped warm up my legs before all my runs as I trained for my first marathon, game changer! Squat jumps are my absolute favorite, they are just fun to do.

  106. Great! This is perfect for when you are away from your gym. Love that you can throw your bands in your luggage and do a good workout anywhere. My fave is Pop Squats to get that bit of cardio in as well.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.