20 Resistance Band Exercises You Can Add to Your Training

Tired of the same old grind? Resistance bands and the TRX Suspension Trainer™ pack a serious punch for anyone looking to spice up their routine without overhauling their whole setup. These compact tools bring dynamic resistance and instability into the mix—engaging more muscles, more often. Whether you're just starting out or leveling up, they turn any space into a performance zone.

Let's break through plateaus, wake up sleepy stabilizers, and tap into full-body strength. Here are 20 resistance bands and TRX® exercises that deliver serious results in minimal space.

Why Resistance Bands and TRX Training Work

Here's the science: Resistance bands don't just pull back—they fight you the further you stretch, creating continuous tension throughout the movement. That means more muscle activation, especially at end ranges where traditional weights let you off easily. Understanding the benefits of resistance bands for weight training can help you maximize your workout effectiveness.

Add in the TRX Suspension Trainer™ and now you're up against gravity and instability. Every rep recruits your core and stabilizers, building real-world strength that translates beyond the gym. Beginners can modify it. Pros can crank up the intensity. When considering TRX vs resistance bands, both tools offer unique advantages that complement each other perfectly. TRX training scales to your level.

Upper Body Exercises

1. Band Pull-Apart

Posture fix, activated. This move targets your upper back and shoulders, counteracting hours hunched over a screen. It's great for improving posture, strengthening the upper back, and reducing tension in the neck and shoulders. For more comprehensive shoulder exercises with bands, this is just the beginning.

Here's How to do the Band Pull-Apart:

1. Stand tall with your feet shoulder-width apart.

2. Hold the resistance band at chest height with your arms fully extended in front of you.

3. Keep your arms straight and pull the band apart by moving your hands out to the sides.

4. Focus on squeezing your shoulder blades together as the band reaches your chest.

5. Return to the starting position with control.

6. Repeat for desired reps.

2. Bicep Curls

Build visible arm strength with this tension-filled staple that targets your biceps from start to finish. It's an effective move for muscle growth, joint stability, and improved pulling strength. Great for beginners and seasoned lifters alike, especially with adjustable resistance. Learning how to use resistance bands properly will help you get the most out of exercises like this.

Here's How to do the Bicep Curls:

1. Stand on the band with your feet shoulder-width apart.

2. Grip the handles with your palms facing forward.

3. Keep your elbows close to your sides and curl the handles toward your shoulders.

4. Squeeze your biceps at the top of the movement.

5. Slowly lower the handles back to the starting position.

6. To increase resistance, double up the band or shorten the slack.

Related: The 10 Best Bodyweight Exercises for Biceps

3. Overhead Shoulder Press

Train your delts, engage your core, and develop real-world pushing strength with this overhead press. It strengthens your shoulders while improving posture and balance. Bonus: it's a great way to safely add vertical pressing to your home workouts.

Here's How to do the Overhead Shoulder Press:

1. Step on the band with your feet hip-width apart.

2. Bring the handles up to shoulder height with your palms facing forward.

3. Press the handles straight overhead until your arms are fully extended (but don't lock out).
   Lower the handles back down with control.

4. Repeat for reps.

5. Widen your stance to increase band tension.

TRX Upper Body Exercises

4. TRX Chest Press

Think of this as a floating push-up. The TRX Chest Press targets your chest, shoulders, and triceps while your core stays fully engaged to maintain alignment. It's a scalable, low-impact way to build upper body strength with added core control.

Here's How to do the TRX Chest Press:

1. Stand facing away from the anchor point, holding both TRX handles.

2. Lean forward with arms extended, keeping your body in a straight line from head to heels.

3. Bend your elbows to lower your chest between your hands.

4. Push through your palms to return to the starting position.

5. Adjust your foot position to control difficulty—a steeper angle increases the challenge.

5. TRX Low Rows

Get your back in check with this foundational pull move. TRX Low Rows build strength in your lats, rhomboids, and rear delts while reinforcing proper posture. Ways to progress a row include adjusting your angle, slowing the tempo, or adding resistance. For targeting your back with bands, check out these resistance band back exercises that complement TRX training perfectly.

Here's How to do the TRX Low Rows:

1. Face the anchor point and hold the handles, arms fully extended.
   Lean back, keeping your body straight like a plank.

2. Pull yourself toward the anchor by bending your elbows and squeezing your shoulder blades.

3. Slowly return to the starting position.

4. Lower your body angle to increase intensity.

6. TRX Y-Flies

Wake up your upper back and boost shoulder health with TRX Y-Flies. This move zeroes in on your rear delts, traps, and rotator cuff stabilizers to improve posture and overhead strength. It's a challenging but rewarding exercise for better shoulder mobility.

Here's How to do the TRX Y-Flies:

1. Face the anchor point and grab the handles with arms extended.

2. Lean back into a strong plank position, keeping your body straight.

3. Raise your arms overhead into a "Y" shape, maintaining band tension.

4. Squeeze your shoulder blades together at the top.

5. Return slowly to the starting position.

6. Keep your wrists neutral and core tight throughout the move.

Lower Body Exercises

Resistance Band Exercises

7. Banded Squats

Add resistance and feel the burn from bottom to top. Banded squats activate your glutes, quads, and hamstrings while reinforcing proper squat mechanics. They're an easy way to make bodyweight squats more effective—no heavy weights required.

Here's How to do the Banded Squats:

1. Stand on the band with your feet shoulder-width apart.

2. Hold the handles at shoulder height with elbows bent.

3. Lower into a squat, keeping your chest tall and knees tracking over your toes.

4. Drive through your heels to return to standing.

5. Embrace the increasing band tension as you rise.

8. Lateral Band Walks

Side steps for strong hips and serious glute activation. Lateral band walks fire up your outer glutes and hip stabilizers—essential for balance, injury prevention, and better squat strength. A great warm-up or burner to finish any lower body session.

Here's How to do the Lateral Band Walks:

1. Loop a resistance band just above your knees or around your ankles.

2. Lower into a mini-squat with your chest up and core braced.

3. Step sideways about 8–12 inches, keeping tension in the band.

4. Follow with the trailing foot, never letting your feet come closer than 6 inches.

5. Keep toes pointing forward and repeat in both directions.

9. Glute Bridge with Band

Posterior chain, meet power. This glute burner strengthens your hips and hamstrings while counteracting long hours of sitting. It's a go-to move for building glute strength, improving posture, and stabilizing the lower back.

Here's How to do the Glute Bridge with Band:

1. Lie on your back with your knees bent and a resistance band placed just above your knees.

2. Brace your core and push through your heels to lift your hips off the floor.

3. Squeeze your glutes at the top and press your knees outward into the band.

4. Lower your hips under control.

5. Hover just above the floor between reps to maintain tension.

TRX Lower Body Exercises

10. TRX Suspended Lunges

Balance, mobility, and strength—this one's got it all. TRX Suspended Lunges challenge your glutes, quads, and core while improving coordination and joint stability. It's a dynamic lower-body movement that also boosts single-leg control.

Here's How to do the TRX Suspended Lunges:

1. Face away from the anchor point and place one foot into both TRX foot cradles.

2. Step forward with your grounded leg, keeping your chest lifted.

3. Lower your back knee toward the ground in a controlled lunge.

4. Push through your front heel to return to standing.

5. Keep your tempo steady and make sure your front knee tracks forward, not inward.

11. TRX Hamstring Curls

Sculpt stronger hamstrings and fire up your entire posterior chain with this killer floor-based move. It builds lower-body strength, enhances glute activation, and challenges your core. Bonus: it's an excellent complement to squats and deadlifts.

Here's How to do the TRX Hamstring Curl:

1. Lie on your back and place your heels into the TRX foot cradles.

2. Lift your hips to create a straight line from shoulders to heels.

3. Bend your knees and pull your heels toward your glutes.

4. Extend your legs back out while keeping your hips elevated.

5. Focus on keeping your hips level—don't let them sag.

12. TRX Single-Leg Squats

Unilateral training that exposes (and fixes) imbalances, the TRX Single-Leg Squat improves strength, balance, and control. It's great for targeting the glutes, quads, and hamstrings—one side at a time. Plus, the TRX helps you dial in perfect form.

Here's How to do the TRX Single-Leg Squats:

1. Face the anchor point and hold both handles with arms extended.

2. Lift one foot slightly off the ground in front of you.

3. Lower into a squat on your standing leg, keeping your chest tall.

4. Push through the heel of your standing leg to return to standing.

5. Start with shallow reps and progress to deeper squats over time.

Core Exercises

Resistance Band Core Work

13. Russian Twists with Band

Crank up your core rotation with added resistance. This move strengthens your obliques and deep core muscles, helping you rotate with power and control. It's a solid pick for athletes, weekend warriors, and anyone wanting a sculpted waistline.

Here's How to do the Russians Twists with Band:

1. Sit on the floor with your knees bent and feet planted.

2. Anchor a resistance band at waist height behind you.

3. Grab both ends of the band and lean back slightly into a V-shape.

4. Rotate your torso side to side while keeping your arms extended in front of you.

5. Initiate the movement from your core—not your arms.

14. Standing Woodchopper

Diagonal strength that shows up on the field or in real life. The Standing Woodchopper targets your core, shoulders, and hips in one fluid, rotational move. It's a functional favorite for building power and preventing injury during dynamic motions.

Here's How to do the Standing Woodchopper:

1. Anchor the band above head height.

2. Stand sideways to the anchor with feet shoulder-width apart.

3. Grab the band with both hands, arms fully extended.

4. Pull diagonally across your body toward your opposite hip.

5. Reverse the motion with control.

6. Repeat for reps, then switch sides.

TRX Core Work

15. TRX Plank

A classic plank with next-level instability. By suspending your feet, this variation activates your deep core muscles, shoulders, and glutes more intensely than a standard plank. It's perfect for building total-body tension and anti-rotation strength.

Here's How to do the TRX Plank:

1. Place your feet into the TRX foot cradles and position your hands directly under your shoulders.

2. Form a straight line from your head to your heels.

3. Engage your core and keep your body steady—don't let your hips sag or pike.

4. Hold the position strong and still.

5. Breathe steadily throughout the hold.

16. TRX Mountain Climbers

Cardio meets core stability in this fast-paced, full-body burner. TRX Mountain Climbers elevate your heart rate while reinforcing strong plank mechanics. It's a killer combo of mobility, endurance, and stability.

Here's How to do the TRX Mountain Climbers:

1. Start in a high plank position with your feet in the TRX straps.

2. Drive one knee toward your chest.

3. Quickly alternate legs in a running motion.

4. Keep your hips level and avoid bouncing.

5. Maintain core tension and steady breathing.

17. TRX Body Saw

Minimal movement, maximum burn. The TRX Body Saw targets your deep core and challenges your ability to resist extension through subtle shifts in position. It's a small-range move that delivers big-time tension and control.

Here's How to do the TRX Body Saw:

1. Set up a forearm plank with your feet suspended in the TRX straps.

2. Engage your core and maintain a straight line from shoulders to heels.

3. Use your forearms to gently glide your body backward a few inches.

4. Pull yourself forward to return to the starting position.

5. Keep the range small, and your core braces the entire time.

Full-Body Movements

Resistance Band Combo Moves

18. Banded Deadlifts

Build a bulletproof backside with this hinge-to-drive combo. Banded Deadlifts target your glutes, hamstrings, and lower back, reinforcing the hip hinge movement essential for safe lifting. The band adds increasing resistance at the top, where you're strongest.

Here's How to do the Banded Deadlifts:

1. Stand on the resistance band with your feet shoulder-width apart.

2. Grip the handles with palms facing you and arms extended in front.

3. Hinge at the hips by pushing your glutes back, keeping your back flat and a slight bend in the knees.

4. Drive your hips forward to return to a standing position.

5. Squeeze your glutes at the top and repeat.

19. Chest Press with Band

Push strength meets portable resistance. This move trains your chest, shoulders, and triceps while engaging your core for added stability. It's a great way to mimic a bench press without the bench—or the weights.

Here's How to do the Chest Press with Band:

1. Anchor the band behind you at chest level (e.g., around a sturdy pole or door anchor).

2. Hold a handle in each hand and step forward to create tension.

3. With elbows bent and hands at chest height, press your arms straight out in front of you.

4. Slowly return to the starting position with control.

5. Keep your core braced and posture upright throughout.

20. TRX Squat to Row

This powerhouse combo hits your legs, back, and core in one smooth motion. The TRX Squat to Row is a functional, full-body exercise that builds strength and coordination. It's a perfect addition to any strength circuit or conditioning session.

Here's How to do the TRX Squat to Row:

1. Face the anchor point and hold both TRX handles with palms facing each other.

2. Lean back slightly with arms fully extended.

3. Drop into a squat, keeping your chest lifted and knees tracking over your toes.

4. As you return to standing, pull yourself toward the anchor by bending your elbows and squeezing your shoulder blades.

5. Extend your arms to return to the starting position and repeat.

Related: 20 TRX Exercises to Do With a Suspension Trainer + Workouts

Choosing the Right Equipment

Starting light? Go with bands that offer 5–10 lbs of resistance (often yellow or red). As you build strength, level up to medium or heavy options (15–25+ lbs). Handle bands are great for curls and presses. Flat loop bands shine for squats and walks. For comprehensive guidance on selecting and using your equipment, everything you need to know about resistance bands covers all the essentials.

Want more variety? TRX offers tools to match your goals:

• Suspension Trainer™: Your all-in-one bodyweight training system.

• TRX YBell: Dumbbell, kettlebell, and pushup stand in one.

• TRX Rip Trainer™: Ideal for rotational power and core training.

Just make sure your anchor point is solid. Doorways, beams, or tree branches work. Test it with a few pulls before going all in.

Final Thoughts

Fitness shouldn't be complicated. With resistance bands and the TRX Suspension Trainer™, you've got everything you need to train smart, build strength, and move better—anytime, anywhere.

Start simple. Stay consistent. Mix up banded and TRX movements to keep your workouts fresh and functional. Whether it's 15 minutes at home or a full-body session in the park, you're building the strength you need for the life you want.

Now grab your gear and get moving. Your body is built for this.