33 THERABAND Resistance Band Exercises to Do At Home (2024)

Table of Contents

33 THERABAND Resistance Band Exercises to Do At Home How to Choose the Right Resistance Band 33 At Home THERABAND CLX Resistance Band Workouts Arm Exercises Shoulder Exercises Chest Exercises Core Exercises Glute Exercises Leg Exercises Whole Body Exercises Cardio Exercises Arm Exercises CLX Bicep Curl CLX Tricep Extension CLX Tricep Pressdown 1. CLX Bicep Curl 2. CLX Tricep Extension 3. CLX Tricep Pressdown Shoulder Exercises CLX Front Raise CLX Lateral Raise CLX Reverse Fly CLX Standing Reverse Fly CLX Upright X Row 4. CLX Front Raise 5. CLX Lateral Raise 6. CLX Reverse Fly 7. CLX Standing Reverse Fly 8. CLX Upright X Row Chest Exercises Chest Fly Push Up Push Up to Side Plank 9. Chest Fly 10. Push Up 11. Push Up to Side Plank Core Exercises CLX Bicycle CLX Oblique Side Plank CLX Standing Oblique Crunch CLX Straight Leg Scissor Kick 12. CLX Bicycle 13. CLX Oblique Side Plank 14. CLX Standing Oblique Crunch 15. CLX Straight Leg Scissor Kick Glute Exercises CLX Russian Squat Monster Walk Standing Leg Abduction Lateral Lunge 16. CLX Russian Squat 17. Monster Walk 18. Standing Leg Abduction 19. Lateral Lunge Leg Exercises CLX Good Morning CLX Seated Calf Press CLX Squat Forward Lunge Calf Raise 20. CLX Good Morning 21. CLX Seated Calf Press 22. CLX Squat 23. Forward Lunge 24. Calf Raise Whole Body Exercises CLX Burpee CLX Lateral Straight Leg Raise CLX Sit to Stand CLX Squat to Press Bird Dog Body Jump 25. CLX Burpee 26. CLX Lateral Straight Leg Raise 27. CLX Sit to Stand 28. CLX Squat to Press 29. Bird Dog 30. Body Jump Cardio Exercises CLX Balanced Running Man CLX Pressing Fast Feet CLX Skier 31. CLX Balanced Running Man 32. CLX Pressing Fast Feet 33. CLX Skier Looking for more exercises to do at home? FAQs References

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33 THERABAND Resistance Band Exercises to Do At Home

Whether you’re new to working out at home or just want to switch up your current routine, we want to make exercising at home easier!

All you’ll need for this workout is a THERABAND CLX resistance band. You can also use a regular, non-looped resistance band for most of these exercises.

THERABAND CLX - Resistance Band with Loops

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Jump straight to the exercise videos and written instructions!

How to Choose the Right Resistance Band

This chart can help you find the right resistance level for your fitness band workout. If you’re looking for more information about resistance bands, check out this article with all the answers to frequently asked questions.

33 At Home THERABAND CLX Resistance Band Workouts

Ready to get started? These THERABAND exercises are organized by body part, in case you want to focus on your arms or do a leg day, but you can also mix them for a well-rounded workout.

Arm Exercises

Shoulder Exercises

Chest Exercises

Core Exercises

Glute Exercises

Leg Exercises

Whole Body Exercises

Cardio Exercises

If you need more resistance during these CLX exercises, just move your hands down a loop.

Arm Exercises

CLX Bicep Curl
CLX Tricep Extension
CLX Tricep Pressdown

1. CLX Bicep Curl

Muscles exercised: Biceps

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Stand in an athletic stance
Do a bicep curl, keeping your elbows at your side and curling your palm upwards toward your shoulders
Bring your arm down, straightening your elbow for a full extension
Repeat

2. CLX Tricep Extension

Muscles exercised: Triceps

Place each foot into one of the center CLX band loops
Hold one end loop in each hand
Stand in an athletic stance with a slight bend in the knees
Bend at your arms so your hands are near your shoulders
Kickback, extending your arms behind you and squeezing your triceps
Repeat

3. CLX Tricep Pressdown

Muscles exercised: Triceps

Place the THERABAND CLX resistance band around your neck
Grip one of the end loops in each hand (move up a loop to make this exercise more challenging)
Keep your elbows at your sides and your wrists straight
Straighten your arms pushing your hands down while squeezing your triceps
Repeat

Shoulder Exercises

CLX Front Raise
CLX Lateral Raise
CLX Reverse Fly
CLX Standing Reverse Fly
CLX Upright X Row

4. CLX Front Raise

Muscles exercised: Deltoids, pectorals, obliques, rectus abdominis

Place each foot into one of the center THERABAND CLX loops
Hold one end loop in each hand
Stand with your feet shoulder-width apart
With your palms facing the floor, lift your arms up in front of your body to shoulder height
Keep your core tight during this exercise
Slowly lower your arms down to their starting position
Repeat

5. CLX Lateral Raise

Muscles exercised: Deltoids

Place each foot into one of the center CLX loops
Stand in an athletic stance with a slight bend in your knees
Keep your arms straight as your bring them up and out at your sides to shoulder-height
Return to your starting position bringing your arms down slowly
Repeat

6. CLX Reverse Fly

7. CLX Standing Reverse Fly

Muscles exercised: Deltoids, rhomboids, and trapezius

Place each foot into one of the center CLX loops
Stand in an athletic stance with a slight bend in your knees
Cross the CLX loop band in front of you to create an ‘X’
Grip one end loop in each hand, take a loop away to increase resistance
Start with your hands at chest height in prayer position
Raise them up and out into a “w” or field goal motion, squeezing your shoulder blades together
Keep your core tight during this exercise
Return to your starting position
Repeat

8. CLX Upright X Row

Muscles exercised: Rhomboids, deltoids, trapezius, and biceps

Place each foot into one of the center CLX loops
Cross the CLX band in front of you forming an ‘X’
Grip one of the end loops in each hand
Stand in an athletic, slightly bent over position
Pull the CLX THERABAND up to about chin height, then return to your starting position
Repeat

Chest Exercises

Chest Fly
Push Up
Push Up to Side Plank

9. Chest Fly

Muscles exercised: Pectorals

Start this CLX exercise with your feet shoulder-width apart
Wrap the CLX band around your back at chest height
Grip one end loop in each hand, take a loop away to increase resistance
Extend your arms out at your sides forming a ‘T’
Keep your arms straight as you bring your hands together in front of you and squeeze
Return to your starting position
Repeat

10. Push Up

Muscles exercised: Pectorals

Wrap the THERABAND CLX band around your back at chest height
Place one hand in each of the loops to create tension
Get into a plank position
Lower yourself down to the ground so your elbows are at a 90-degree angle
Push up to return to your starting position
Repeat

11. Push Up to Side Plank

Muscles exercised: Pectorals and obliques

Place the middle CLX loops on your quads, above your knees
Hold one end loop on each hand
Start in a plank position
Do a push-up, stopping just short of the down
Come back up and rotate so your right hand supports you and your left hand reaches up toward the ceiling
At the same time, your right foot should be touching the floor with your left foot stacked on top of it
Return to your plank position
Repeat
Switch sides and repeat

THERABAND CLX - Resistance Band with Loops

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Core Exercises

CLX Bicycle
CLX Oblique Side Plank
CLX Standing Oblique Crunch
CLX Straight Leg Scissor Kick

12. CLX Bicycle

Muscles exercised: Rectus abdominis, obliques, and shoulder stabilizing muscles

Sit on the floor
Place the middle CLX loops on your quads, above your knees
Place one hand in each end loop
Lay on your back
Bring your right elbow to your left knee while your right leg extends
Come back to the center
Bring your left elbow to your right knee while your left leg extends
Come back to the center
Repeat

13. CLX Oblique Side Plank

Muscles exercised: Obliques

Sit on the floor
Place the middle CLX loops on your quads, above your knees
Get into a side plank position, balancing on one foot and one hand, keeping your shoulders and legs lined up
Extend your other arm overhead, bring your knee and elbow in to meet, then extend your arm again
Repeat
Switch sides and repeat

14. CLX Standing Oblique Crunch

Muscles exercised: Obliques and rectus abdominis

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Raise your hands up above your head, so your arms are shoulder height
Balance on your left foot
Bring your right knee up and your right elbow towards your knee, bending at the side for a side crunch
Return to your starting position or stay balanced on your left leg to increase the difficulty of this movement
Repeat
Switch sides and repeat

15. CLX Straight Leg Scissor Kick

Glute Exercises

CLX Russian Squat
Monster Walk
Standing Leg Abduction
Lateral Lunge

16. CLX Russian Squat

Muscles exercised: Glutes, quadriceps, hamstrings, and deltoids

Place each foot into one of the center CLX loops
Cross the CLX band in front of you, forming an ‘X’
Place one end loop around each of your forearms
Place one arm on top of the other and raise them to shoulder height
Bend your knees into a squat position, pause at the bottom, keeping your core tight
Return to your original standing position

17. Monster Walk

Muscles exercised: Glutes and Abductors

Place the middle CLX loop band on your quads, above your knees
Hold one end loop on each hand
Stand with your feet shoulder-width apart
Step out with your right leg, then step together with your left leg
Repeat
Step out with your left leg, then step together with your right leg
Repeat
Make sure when you step together, your feet remain shoulder-width apart
Repeat

18. Standing Leg Abduction

Muscles exercised: Glutes, abductors, and adductors

Place the middle CLX loops on your quads, above your knees
Hold one end loop on each hand
Stand in an athletic stance with a slight bend in the knees
Rotate one knee outward and then return to center
Repeat
Switch sides and repeat

19. Lateral Lunge

Muscles exercised: Glutes and hamstrings

Place the middle of the THERABAND CLX band on your quads, above your knees
Hold one end loop on each hand
Stand in an athletic stance with your feet shoulder-width apart and a slight bend in the knees
Lunge to the side without allowing your knee to pass over your toes
Return to your starting position and repeat
Switch sides and repeat

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Leg Exercises

CLX Good Morning
CLX Seated Calf Press
CLX Squat
Forward Lunge
Calf Raise

20. CLX Good Morning

Muscles exercised: Hamstrings and glutes

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Raise your hands up to shoulder height
Bend forward at the waist, sticking your glutes behind you (keep your big toe up to really activate your hamstrings)
Return to a standing position
Repeat

21. CLX Seated Calf Press

Muscles exercised: Gastrocnemius

Sit on a chair without resting your back on the backrest
Place each foot into one of the center THERABAND CLX loops, with the loops closer to your toes
Hold one end loop in each hand
Extend your legs out in front of you with your heels on the ground and your toes toward the ceiling
Press one foot down towards the floor (as if you were pressing on a gas pedal)
Repeat
Switch sides and repeat

22. CLX Squat

Muscles exercised: Quadriceps, hamstrings, and glutes

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Raise your hands up to shoulder height
Lower into a squatting position

Keep your knees at least parallel to the floor
Sit back like you are sitting into a chair

Stand up returning to your starting position
Repeat

23. Forward Lunge

Muscles exercised: Quadriceps, glutes, and hamstrings

Place the middle CLX loops on your quads, above your knees
Hold one end loop on each hand
Stand in an athletic stance with your feet shoulder-width apart
Go into a lunge position making sure your right knee does not go over the toe and bending your left leg so your left knee nearly touches the floor
At the same time extend your arms straight out in front of you
Return to starting position and repeat
Switch sides and repeat

24. Calf Raise

Muscles exercised: Gastrocnemius

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Stand with your feet shoulder-width apart
Place your hands on your shoulders
Raise up onto your toes and squeeze
Come back down slowly
Repeat

Whole Body Exercises

CLX Burpee
CLX Lateral Straight Leg Raise
CLX Sit to Stand
CLX Squat to Press
Bird Dog
Body Jump

25. CLX Burpee

Muscles exercised: Rectus abdominis, obliques, gastrocnemius, soleus, deltoids, quadriceps, hamstrings, glutes, and hip flexors

Place each foot into one of the center CLX loops
Place one end loop on each open hand using your thumbs to hold the band in place
Stand in an athletic position
Jump up, extending your arms and reaching your hands above your head
Land, squat down, place your hands on the floor and kick your feet into a push up position
Perform one push up
Jump your feet back towards your hands
Stand up
Repeat the jump sequence

26. CLX Lateral Straight Leg Raise

Muscles exercised: Obliques, glutes, deltoids, and rectus abdominis

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Raise your hands up to shoulder height
Raise your arms up above your head
Keep your left arm straight overhead, keep your right arm straight and lower it to your side even with your shoulder
At the same time, balance on your left leg and bring your right leg up and out to the side
Return to your starting position and repeat (for a challenge remain balancing throughout the exercise)
Switch sides and repeat

27. CLX Sit to Stand

Muscles exercised: Quadriceps, glutes, and rectus abdominis

Sit on a chair without resting your back on the backrest
Place each foot into one of the center CLX loops, with the loops closer to your toes
Hold one end loop up your arm to each shoulder
Stand up
Sit back down slowly just touching the edge of the chair before standing back up
Repeat, keeping your core tight throughout the exercise

28. CLX Squat to Press

Muscles exercised: Deltoids, quadriceps, glutes, and rectus abdominis

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Raise your hands up to shoulder height
Lower into a squatting position
Keep your knees at least parallel to the floor
Sit back like your sitting into a chair
Stand up and bring your arms up above your head in a press
Repeat the full body movement moving from a squat to a press and back

29. Bird Dog

Muscles exercised: Rectus abdominis, glutes, erector spinae, trapezius, and deltoids

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Get into position on all fours, resting on your hands and knees
Extend your left leg and right arm at the same time until they are parallel to the floor
Slowly return
Repeat
Switch sides and repeat

30. Body Jump

Muscles exercised: Glutes, hamstrings, quadriceps, gastrocnemius, and rectus abdominis

Place each foot into one of the center CLX loop band
Hold one end loop in each hand
Stand with your feet shoulder-width apart and lower into a semi-squat position
Jump upward while extending your arms straight overhead
Land softly, keeping your knees aligned with your shoulders
Repeat

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Cardio Exercises

CLX Balanced Running Man
CLX Pressing Fast Feet
CLX Skier

31. CLX Balanced Running Man

Muscles exercised: Quadriceps, hamstrings, glutes, hip flexors, gastrocnemius, and soleus

Place the middle CLX band on your quads, above your knees
Place one hand in each end loop
Jog in place
Pause every three steps to left one knee up and hold, alternating legs
Repeat

32. CLX Pressing Fast Feet

Muscles exercised: Deltoids, quadriceps, hamstrings, and erector spinae

Place each foot into one of the center CLX loops
Hold one end loop in each hand
Stand in an athletic stance
Start lifting your feet in a fast-feet motion
Press your arms out like you’re pushing someone away
Bring your arms back in
Repeat, continuing to do fast-feet throughout the exercise

33. CLX Skier

Muscles exercised: Quadriceps and glutes

Place the middle CLX band on your quads, above your knees
Place one hand in each end loop, keeping your hands open
Jump to your left and land in a curtsy lunge on your left leg
Jump to your right and land in a curtsy lunge on your right leg
Repeat

Looking for more exercises to do at home?

Grab your CLX Resistance Band and explore a full library of THERABAND rubber band exercises at Performance Health Academy.

And for more workout ideas, check out these articles:

A Complete Beginner's Guide to Working Out
5 Techniques for Achieving the Perfect Push-Up Form
Convenient Workouts Anywhere: Cubii + THERABAND CLX
A Challenging Ab Workout That’s Actually Fun
What You Need for Working Out at Home
A Glute-Focused THERABAND CLX Resistance Band Workout

Medical Disclaimer: The information provided on this site, including text, graphics, images, and other material are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

33 THERABAND Resistance Band Exercises to Do At Home (2024)

FAQs

How many resistance band exercises should I do? ›

When starting resistance band workouts, you'll want to aim for two strength-based training sessions every week that are about 30 minutes each, according to International Sports Science Association (ISSA)–certified personal trainer Mike Matthews, author of Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

Learn More ›

Can you get in shape with just resistance bands? ›

Not a Full Workout On Their Own

They are meant to supplement your resistance/strength training because they work muscles that you don't use as often as your larger muscle groups. But you're not going to get a chiseled all-over body just from using resistance bands on their own.

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Can you lose belly fat with resistance bands? ›

Unfortunately, spot reducing isn't a thing, but you can perform some productive exercises that target and make your lower abs stronger. One of the most underrated pieces of workout equipment is the resistance band, and there are many core exercises you can do with it to activate your lower belly fat.

Read On ›

How long should you exercise with resistance bands? ›

I recommend starting with a 10-minute resistance band workout and seeing how you feel. This can be your entire workout, or part of a longer workout. You can also continue doing exercises beyond 10 minutes if your fitness level is more advanced. Each workout in this month's plan should take about 10 minutes.

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How many days a week should you workout with resistance bands? ›

Generally, you can do resistance bands workouts 6 days a week to develop lean muscle mass, or full-body workouts for athletic performance benefits. As long as you maintain a healthy recovery time between workouts, you can easily use resistance bands up to six times per week.

Get More Info ›

How long should you workout with resistance bands? ›

Begin with two 30-minute resistance band workouts per week, suggests Matthews. You can add more training sessions once you're ready. Make sure to give your muscles 48 hours to repair and recover in between each workout, adds Charlie Goehl, a professor in the department of kinesiology at Elmhurst University in Illinois.

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What is the best resistance band workout? ›

Resistance Band Exercises for Upper Body Strength

Single arm bicep curl. This will help you work out your biceps using your entire body weight as the resistance. ...
Lying chest press. ...
Overhead shoulder press. ...
Single arm triceps extension. ...
Bent over row. ...
Lateral shoulder raise. ...
Chest fly.

May 18, 2023

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How many reps should I do with resistance bands? ›

You can build strength with resistance bands

You can make your muscles bigger and stronger with heavy resistance and eight to 12 repetitions. To strengthen the core muscles (postural muscles) or to build endurance, you'll probably want to move up to 12 to 30 repetitions.

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How many pounds of resistance band for beginners? ›

We recommend that beginners should start with a lower strength of resistance band such as 10-15lbs to get used to the resistance and build strength. But if you are familiar with strength training, you can move into a heavier resistance 30lb+ to intensify your workout.

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What should you not do with resistance bands? ›

The two main dangers involved with resistance band training are breaking of the band or letting go of an end while under tension. The result of both these actions can cause the end of the band to snap toward the user violently and potentially inflict serious damage.

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Is resistance bands just as good as weights? ›

Absolutely. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers.