Resistance Band Exercise Reference
Consolidated exercise list from every saved resistance band source in the vault. Built so future workout planning doesn’t depend on external links surviving. Sources at the bottom.
Squat / Lower Body (Quads)
- Resistance Band Squat
- Resistance Band Squat Jacks
- Banded Curtsy Lunge to Squat
- Single-Leg Banded Deadlift (balance + glute/hamstring)
Hinge / Posterior Chain (Glutes & Hamstrings)
- Resistance Band Deadlift
- Resistance Band Romanian Deadlift
- Resistance Band Good Morning
- Resistance Band Hip Thrust
- Resistance Band Donkey Kick
- Resistance Band Leg Curl / Lying Hamstring Curl
- Resistance Band Pull Through
Push (Chest, Shoulders, Triceps)
- Resistance Band Pushup (Standard / Close-Grip / Triangle variants)
- Resistance Band Floor Press
- Resistance Band Overhead Press
- Standing Resistance Band Incline Press
- Banded Lateral Raises / Front Raises
- Banded Overhead Tricep Extension / Kickback / Pushdown
- Squat to Overhead Press (compound)
Pull (Back, Biceps)
- Resistance Band Bent-over Row
- Seated Resistance Band Row
- Banded Lat Pulldown (wide grip)
- Banded Upright Row
- Deadlift to Upright Row (compound)
- Bicep Curl variants (Standing, Concentration, Cross-Body, Hammer)
- Band-assisted Pull-ups
- Banded Lying Superman Pull
- Reverse Fly / Rear Delt Fly
- Seated Resistance Band Face Pull
Core
- Plank (standard, banded, side plank pull)
- Standing Oblique Crunch
- Standing Side Bend
- Resistance Band Bird Dog
Ready-made routines
- Best 30 Minute Resistance Band Workout For 30 Days (PDF) - The Fitness Phantom — full 30-day progressive plan (total body / push-pull / upper-lower / total body)
- The 10 Best Resistance Band Compound Exercises - The Fitness Phantom — 3-round 30-minute circuit
Sources
| Exercise group above | Source |
|---|---|
| 30-day plan exercises | Best 30 Minute Resistance Band Workout For 30 Days (PDF) - The Fitness Phantom |
| 10 compound exercises | The 10 Best Resistance Band Compound Exercises - The Fitness Phantom |
| Squat / Shoulder Press / Deadlift Row / Pushup / Plank | Resistance Band Workouts (YouTube timestamps) |
📇 Additional Metadata
- 🗂 Type:: note
- 🏷️ Tags:: Health MOC
- 📡 Status:: #status/🌱