33 THERABAND Resistance Band Exercises to Do At Home

resistance band workout
May 12, 2020
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.

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.

theraband resistance infographic


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


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


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


Muscles exercised: Rhomboids, deltoids, trapezius, and triceps

  • Place each hand into one of the center CLX loops, keeping your hands open
  • Stand in an athletic stance with your arms out in front of you and a slight bend in your elbows
  • Squeeze your shoulder blades together and bring your arms out to your sides in the same plane
  • Return to your starting position
  • Repeat


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


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

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

 

Muscles exercised: Transverse abdominis, obliques, and hip flexors

  • Sit on the floor for this CLX workout
  • Place the middle CLX loops on your quads, above your knees
  • Lay on your back, extending your arms and legs out towards the ceiling
  • Lower one leg towards the towards the ground (without touching the ground) and both arms overhead
  • Return to your starting position and repeat with the opposite leg
  • Repeat


Glute Exercises


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

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


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


Cardio Exercises


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:

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.

Previous article:
Next article: