Exercise Band Workouts You Can Do at Home

Did you know that you do not require a gym to stay fit? Well, now you know that you can exercise at home and still be fit as those who hit the gym daily. With resistance training using a band, you can engage multiple muscles in your body and stay active. The beauty of resistance training is that you can work on all areas of your body; legs, arms, shoulders, hips, glutes, thighs, and even the abdominals. Resistance training is also a great form of strength training, especially for senior adults. Below are some seated exercise band workouts you can do at home. NEVER continue an exercise if there is any pain. It is a good idea to have a partner or spotter.

Concentration Curl

This seated exercise band workout will get your biceps pumped.

  • Start in a forward lunge position, your right leg in front, and place the middle of the band under your right foot.
  • Grasp the end of the loop band with your right hand, resting your elbow on your thigh.
  • With your palm fan facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top.
  • Slowly lower the band back down.
  • Repeat for eight reps before switching sides.
  • 10 to 12 reps.
  • 2 to 3 sets.

Seated Abduction

This exercise is great for your thighs.

  • Sit at the edge of a chair or bench and tie a loop band around both legs just above your knees.
  • Place your feet slightly wider than shoulder-width.
  • Slowly press your knees out, keeping your feet steady as your legs move apart.
  • Hold for 2 seconds, then bring your knees back together.
  • Repeat this for 10 reps.
  • 2 to 3 sets.

Plantar Flexion

This exercise aims at improving your ankle flexibility. Sit on the floor with one leg straight out in front of you, the other bent.

  • Hold on both sides of the resistance band, wrapping the middle around the ball of your foot.
  • Sit up straight and flex your foot forward by pointing your toes away from you.
  • Bring your toes back up in a controlled movement, flexing them toward your knee as it’s comfortable.
  • Slowly return to the starting position.
  • Do 10 reps on each side.
  • 2 to 3 sets.

Leg Extension

  • Anchor a loop band in a low position on a support, like an inclined bench, looping the other end around your ankle with the band position behind you.
  • While seated, step away from the anchor to create tension on the band, and position your feet hip-width apart.
  • Shift your weight to your left foot and lift your right leg from the floor.
  • Extend your knee until it straightens out in front of you.
  • Slowly return to starting position.
  • Repeat for ten reps before switching legs.
  • 2 to 3 sets.

Seated Row

This exercise helps in toning your back.

  • Grab the band with both hands, your arms extended, and your palms facing each other.
  • Sitting nice and tall, bend at your elbows and pull the band toward your core, squeezing your shoulder blades together. Be free to bend your knees slightly if it helps you stand tall.
  • Slowly return to the starting position.
  • Do 10-12 reps.

Incline Chest Press

This exercise works on your chest muscles.

  • Start in a seated position with the middle of your band around an anchor behind you.
  • Grab a handle in each hand and bring the band to shoulder level.
  • Press the band upwards straight above your chest until your arms are fully extended.
  • Lower back down.
  • Repeat for ten reps.
  • 2 to 3 sets.

Front Squat

This exercise will work on your butt, both sides of your thigh, and your hamstrings. Front squats can also provide a strong boost to your hip flexors, groin, and calves.

  • Stand on the band with your feet somewhat wider than shoulder width.
  • Hold a handle in each hand and bring the band’s top over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.
  • Lower as if you’re sitting on a chair. Keep your chest up, abs firm, and feet flat.
  • Rise back to starting position.
  • Repeat for ten reps.

Lateral Band Walks

  • Step into a loop band or tie a therapy band around your lower legs, just above your ankles.
  • Place your feet shoulder-width apart to create tension on the band.
  • Start in a half-squat position.
  • Shift your weight to your left, stepping sideways with your right legs. Move your standing leg slightly in, but keep the band tight.
  • Take ten steps before heading back the other way.


With just a band, a mat, and a chair, you can do a lot of seated band exercises. All that is required is your willpower. I believe people can achieve their fitness goals and carry out daily tasks effectively without hitting the gym. That’s why I design exercise programs for my clients, so they don’t have to hit the gym. Exercise is not about how it makes you look but rather how it makes you feel. Book your appointment today for a great exercise plan!