This is one of the most inexpensive pieces of fitness equipment you can buy and it can strengthen your entire body

Woman on a purple exercise mat, wearing black leggings and crop top, performing a glute bridge on the floor with a purple resistance band above her knees. there's a sofa behind her.

As much as I love using dumbbells, kettlebells and weight machines, I don’t really consider them budget-friendly.

Luckily, you don’t have to spend a fortune to stock your home gym with versatile and effective fitness equipment.

Whenever I start working with a new personal training client, I recommend they purchase a few looped resistance bands. Not only are they easy on the wallet, they can be used to strengthen and condition your entire body. They come in short or long loops, varying resistance, and are appropriate for all fitness levels.

If you’re keen to try exercises with a resistance band, give the following exercises a go.

Three resistance band exercises

Check in with your doctor before starting any new activity. If you’ve never worked with looped resistance bands before, a certified personal trainer can check your form.

For these exercises, you’ll need a short-loop resistance band and an exercise mat for extra comfort if you wish.

Fit Simplify Resistance Bands Set

This set of five has been the best-seller on Amazon for as long as we can remember—it has 4.5 out of 5 stars based off more than 133,000 ratings—and comes with a handy carry bag.

The exercises are:

1. Banded glute bridge: 3 x 10-15 reps
2. Shoulder external rotation: 3 x 10-15 reps
3. Banded knee lift: 3 x 10-15 reps

If you’re a beginner, start with fewer repetitions and sets, then slowly increase as you build strength.

1. Banded glute bridge

Sets: 1-3 Reps: 10-15

• Lie on your back with your knees bent and your feet flat on the floor with a resistance band around your knees.
• Engage your core muscles.
• Squeeze your glutes and lift your hips off the floor.
• Lower your hips with control.

Trainer tips: Press your knees against the resistance of the band as you raise your hips. Avoid excessively arching your lower back as you lift your hips.

2. Banded shoulder external rotation

Sets: 1-3 Reps: 10-15

• From standing or sitting, hold the resistance band with both hands.
• Keeping your elbows at your sides, pull the band apart.
• Slowly return to the starting position and repeat.

Trainer tips: If you’re struggling to keep your elbows in place, place a rolled towel between your elbows and torso. Relax your shoulders and engage your abdominals throughout.

3. Banded knee lift

Sets: 1-3 Reps: 10-15 each side

• Stand with a resistance band wrapped around your feet.
• Lift one foot off the floor, raising your knee to hip height.
• Lower your foot back down with control.
• Repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: Keep your core engaged throughout. Use a support for balance if you need.