I asked a trainer for their top five resistance band moves to strengthen the whole body—here’s what they recommend

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July 11, 2025

On July 11, 2025

Resistance bands are often overlooked, but they can be powerful tools for building strength, improving stability and challenging your muscles to work in new ways.

If you’ve never used one before, they typically come in three different types: loop bands, tube bands with handles and figure-eight bands.

Lisa Schale-Drake, a training expert at Barre3, gave me her top five moves for building all-over strength with just a loop band. This workout targets the legs, buttocks, arms and core, increasing the intensity of some moves and providing extra support in others.

“The lower-body exercises target the legs and hips, helping to stabilize and support your foundation,” says Schale-Drake. “The upper body and core-focused moves create a well-balanced workout that’s quick, efficient, and leaves you feeling strong and energized.”

Spend between 60 and 90 seconds on each move, then rest as needed and move on to the next exercise. One round should take just under 10 minutes and if you have time, repeat the circuit.

1. Banded squat

(Image credit: Barre3)

Sets: 1-3 Duration: 60-90sec

Step into the band and position it just above your knees.
Step your feet slightly wider than hip-width apart to create tension in the band and engage your core.
Inhale as you push your hips back and bend your knees lower into your squat, keeping your core engaged, spine straight, and shoulders back and down.
Pause when your hips are level with your knees (or as close as your mobility allows) and keep pressing your knees outward on the band to engage the muscles in your outer buttocks.
Exhale as you press through your feet to stand back up.

2. Banded push-up

Image 1 of 2

man performing a banded pushup on an exercise mat in a white walled studio corner, wooden floor and a plant behind him on the side. — (Image credit: Barre3)

Sets: 1-3 Duration: as many reps as you can with good form

Place the band above your elbows and come into a high plank position with your palms under your shoulders, slightly wider than shoulder-width apart, and your body in a straight line from head to heels.
Inhale as you bend at your elbows to lower your chest toward the floor.
Exhale as your press back up.
The band offers support, assisting you as you push back up—use it to explore a greater range of motion.

3. Alternating row

man sitting on the floor performing a banded row on an exercise mat in a white walled studio corner, wooden floor and a plant behind him on the side.

(Image credit: Barre3)

Sets: 1-3 Duration: 60-90sec

Sit on the floor with your knees bent, holding the band taut with your arms extended straight in front of you at shoulder height.
Engage your core and lean back slightly, keeping your spine extended.
Exhale as you pull one arm back, driving your elbow behind you.
Inhale as you return to the start.
Repeat on the other side, alternating sides with each rep.

4. Banded reverse lunge

man performing a banded reverse lunge on an exercise mat in a white walled studio corner, wooden floor and a plant behind him on the side.

(Image credit: Barre3)

Sets: 1-3 Duration: 60-90sec each side

Step into the band and position it just above your knees.
Step one foot forward and bend both knees to lower.
Your front knee should be over your front foot and your back knee should be under your hips. Keep your hips level and spine straight, engaging your core.
Exhale and push through your front foot to return to standing
Inhale, then repeat using the same foot.
Maintain tension in the band with your outer thighs to activate the buttocks and maintain knee alignment.

5. Banded narrow athletic V

man performing a banded narrow squat with feet together on an exercise mat in a white walled studio corner, wooden floor and a plant behind him on the side.

(Image credit: Barre3)

Sets: 1-3 Duration: 60-90sec each side

Step into the band and position it just above your knees.
Bring your heels together, keeping your toes apart, to make a V-shape with your feet.
Lift your heels slightly, bend your knees, press the balls of your feet into the floor. Keep your heels connected, knees over your toes, hips level and spine straight.
Press your knees out one to three inches then back in.
Continue pulsing in and out—this small movement should initiate from the hips, not the knees—you’ll feel the outer glutes fire up.