The Best Resistance Band Exercises for a Full-Body Workout


We tapped celebrity personal trainer Kira Stokes to help us tone our arms, legs, abs, and more.

Resistance bands are one of the most underrated pieces of workout equipment, but when used correctly, they can completely transform your exercise regimen. Affordable and compact, these small but mighty bands are lightweight and portable too. Whether you incorporate them into a short circuit post-run or use them throughout the entirety of your workout, they will prove to be effective in practically any workout movement.

“Resistance bands are a great tool for enhancing the mind-muscle connection since you really need to have control throughout the entire movement,” says Kira Stokes, founder of the Stoked Method and celebrity personal trainer to stars including Candace Cameron Bure, Ashley Graham, and Shay Mitchell. She loves that resistance bands enhance both the eccentric and concentric portions of each exercise movement, and increase the time in which your muscles are under tension. Stokes loves resistance band workouts so much, she’s shared with us her favorite low-impact exercise moves for everyone from beginners to more advanced athletes.

Before you get started, Stokes suggests choosing three lower body moves, three upper body moves, and three core moves from the exercises below to create a full body resistance band workout routine. She also recommends counting reps (15-20 reps per movement is ideal) instead of doing the movements for a period time because you want to create symmetry and consistency on both sides.