Every band exercise, labelled by the exact band.

Not just "resistance band". Each move tells you if it needs a booty band, a tube band with handles, a long loop band or a flat therapy band, and where the band goes.

135 exercises

Booty band

Banded glute bridge

Main: Glutes
Also: Hamstrings, Side glutes
Booty band

Lateral band walk

Main: Side glutes
Also: Glutes, Quads
Booty band

Clamshell

Main: Side glutes
Also: Glutes
Booty band

Banded squat

Main: Glutes, Quads
Also: Side glutes, Hamstrings
Booty band

Donkey kick

Main: Glutes
Also: Hamstrings, Abs
Booty band

Standing kickback

Main: Glutes
Also: Hamstrings
Booty band

Side-lying leg raise

Main: Side glutes
Also: Obliques
Tube band

Biceps curl

Main: Biceps
Also: Forearms
Tube band

Overhead press

Main: Front shoulders, Side shoulders
Also: Triceps, Traps
Tube band

Seated row

Main: Upper back, Lats
Also: Biceps, Rear shoulders
Tube band

Standing chest press

Main: Chest
Also: Front shoulders, Triceps
Tube band

Standing lat pulldown

Main: Lats
Also: Biceps, Upper back
Tube band

Triceps pushdown

Main: Triceps
Also: Forearms
Tube band

Lateral raise

Main: Side shoulders
Also: Traps, Front shoulders
Long loop band

Banded good morning

Main: Hamstrings, Glutes
Also: Lower back
Long loop band

Band-resisted push-up

Main: Chest
Also: Triceps, Front shoulders, Abs
Therapy band

Band pull-apart

Main: Rear shoulders, Upper back
Also: Rotator cuff, Traps
Therapy band

Overhead pull-apart

Main: Upper back
Also: Rear shoulders, Rotator cuff
Booty band

Fire hydrant

Main: Side glutes, Glutes
Also: Obliques
Booty band

Monster walk

Main: Side glutes, Glutes
Also: Quads, Hip flexors
Booty band

Lateral step-out

Main: Side glutes
Also: Glutes, Quads
Booty band

Standing hip abduction

Main: Side glutes
Also: Glutes, Obliques
Booty band

Three-way foot tap

Main: Side glutes, Glutes
Also: Quads, Hamstrings, Calves
Booty band

Banded hip thrust

Main: Glutes
Also: Hamstrings, Side glutes
Booty band

Frog pump

Main: Glutes
Also: Inner thighs, Hamstrings
Booty band

Single-leg glute bridge

Main: Glutes, Hamstrings
Also: Side glutes, Abs
Booty band

Seated hip abduction

Main: Side glutes
Also: Glutes
Booty band

Squat to side leg lift

Main: Quads, Glutes, Side glutes
Also: Calves
Booty band

Banded reverse lunge

Main: Quads, Glutes
Also: Hamstrings, Side glutes
Booty band

Standing banded march

Main: Hip flexors
Also: Abs, Quads
Booty band

Banded dead bug

Main: Abs
Also: Hip flexors
Booty band

Banded bicycle crunch

Main: Abs, Obliques
Also: Hip flexors
Booty band

Banded mountain climber

Main: Abs, Hip flexors
Also: Front shoulders, Quads
Booty band

Banded plank jack

Main: Abs, Side glutes
Also: Front shoulders, Obliques
Booty band

Plank leg lift

Main: Glutes, Abs
Also: Lower back, Hamstrings
Booty band

Bear hold kickback

Main: Abs, Glutes
Also: Quads, Front shoulders
Booty band

Wrist pull-apart

Main: Upper back, Rear shoulders
Also: Traps, Rotator cuff
Booty band

Wrist external rotation

Main: Rotator cuff, Rear shoulders
Also: Upper back
Booty band

Banded wall slide

Main: Side shoulders, Traps
Also: Rotator cuff, Upper back
Booty band

Mini band push-up

Main: Chest, Triceps
Also: Front shoulders, Abs
Booty band

Banded Y raise

Main: Rear shoulders, Traps
Also: Side shoulders, Upper back
Booty band

Banded star jump

Main: Quads, Glutes, Side glutes
Also: Calves, Abs
Long loop band

Band squat

Main: Quads, Glutes
Also: Hamstrings, Abs
Long loop band

Romanian deadlift

Main: Hamstrings, Glutes
Also: Lower back, Forearms
Long loop band

Band deadlift

Main: Glutes, Hamstrings, Lower back
Also: Upper back, Forearms
Long loop band

Band pull-through

Main: Glutes, Hamstrings
Also: Lower back, Abs
Long loop band

Weighted-style glute bridge

Main: Glutes
Also: Hamstrings
Long loop band

Band reverse lunge

Main: Quads, Glutes
Also: Hamstrings, Calves
Long loop band

Band sumo squat

Main: Inner thighs, Glutes, Quads
Also: Abs
Long loop band

Band calf raise

Main: Calves
Long loop band

Pallof press

Main: Obliques, Abs
Also: Front shoulders
Long loop band

Band woodchop

Main: Obliques
Also: Abs, Side shoulders
Long loop band

Band dead bug

Main: Abs
Also: Hip flexors, Obliques
Long loop band

Bent-over row

Main: Upper back, Lats
Also: Rear shoulders, Biceps
Long loop band

Band-assisted pull-up

Main: Lats
Also: Biceps, Upper back, Forearms
Long loop band

Face pull

Main: Rear shoulders, Upper back
Also: Rotator cuff
Long loop band

Straight-arm pulldown

Main: Lats
Also: Triceps, Abs
Long loop band

Kneeling lat pulldown

Main: Lats
Also: Biceps, Upper back
Long loop band

Band floor press

Main: Chest
Also: Triceps, Front shoulders
Long loop band

Standing chest press

Main: Chest
Also: Triceps, Front shoulders
Long loop band

Band overhead press

Main: Front shoulders, Side shoulders
Also: Triceps, Traps
Long loop band

Shoulder pass-through

Main: Rotator cuff, Front shoulders
Also: Chest, Upper back
Long loop band

Band front raise

Main: Front shoulders
Also: Chest
Long loop band

Band biceps curl

Main: Biceps
Also: Forearms
Long loop band

Overhead triceps extension

Main: Triceps
Also: Abs
Long loop band

Triceps pressdown

Main: Triceps
Also: Forearms
Long loop band

Band thruster

Main: Quads, Glutes, Front shoulders
Also: Triceps, Abs
Long loop band

Deadlift to row

Main: Glutes, Hamstrings, Upper back
Also: Lats, Biceps
Long loop band

Lying hamstring stretch

Main: Hamstrings
Also: Calves
Long loop band

Banded hip flexor stretch

Main: Hip flexors
Also: Glutes
Tube band

Tube squat

Main: Quads, Glutes
Also: Hamstrings, Abs
Tube band

Tube thruster

Main: Quads, Glutes, Side shoulders
Also: Triceps, Abs, Front shoulders
Tube band

Romanian deadlift

Main: Hamstrings, Glutes
Also: Lower back, Forearms
Tube band

Sumo deadlift

Main: Inner thighs, Glutes, Quads
Also: Hamstrings, Lower back
Tube band

Reverse lunge

Main: Quads, Glutes
Also: Hamstrings, Calves
Tube band

Standing hip abduction

Main: Side glutes
Also: Obliques
Tube band

Standing hip adduction

Main: Inner thighs
Also: Hip flexors
Tube band

Standing glute kickback

Main: Glutes
Also: Hamstrings, Lower back
Tube band

Standing leg curl

Main: Hamstrings
Also: Calves, Glutes
Tube band

Standing knee drive

Main: Hip flexors
Also: Abs, Quads
Tube band

Calf raise

Main: Calves
Tube band

Pallof press

Main: Obliques, Abs
Also: Rotator cuff, Front shoulders
Tube band

Woodchop (high to low)

Main: Obliques, Abs
Also: Lats, Front shoulders, Glutes
Tube band

Reverse woodchop (low to high)

Main: Obliques
Also: Glutes, Side shoulders
Tube band

Face pull

Main: Rear shoulders, Upper back
Also: Rotator cuff, Traps
Tube band

Straight-arm pulldown

Main: Lats
Also: Triceps, Abs
Tube band

Bent-over row

Main: Upper back, Lats
Also: Biceps, Rear shoulders, Lower back
Tube band

Single-arm row

Main: Lats, Upper back
Also: Biceps, Obliques
Tube band

Reverse fly

Main: Rear shoulders, Upper back
Also: Traps
Tube band

Shrug

Main: Traps
Also: Forearms
Tube band

Standing chest fly

Main: Chest
Also: Front shoulders
Tube band

Incline press

Main: Chest, Front shoulders
Also: Triceps
Tube band

Front raise

Main: Front shoulders
Also: Chest, Side shoulders
Tube band

External rotation

Main: Rotator cuff
Also: Rear shoulders
Tube band

Internal rotation

Main: Rotator cuff
Also: Chest, Lats
Tube band

Hammer curl

Main: Biceps, Forearms
Tube band

Overhead triceps extension

Main: Triceps
Also: Abs, Front shoulders
Tube band

Triceps kickback

Main: Triceps
Also: Rear shoulders
Tube band

Squat to row

Main: Quads, Glutes, Upper back
Also: Lats, Biceps
Tube band

Lunge to press

Main: Quads, Glutes, Side shoulders
Also: Triceps, Abs
Booty band

Banded pulse squat

Main: Glutes, Quads
Also: Side glutes
Booty band

Banded sumo squat

Main: Glutes, Inner thighs, Quads
Also: Side glutes
Booty band

Banded squat jump

Main: Quads, Glutes
Also: Calves, Side glutes
Booty band

Squat hold with knee press-outs

Main: Side glutes, Glutes
Also: Quads
Booty band

Banded split squat

Main: Quads, Glutes
Also: Hamstrings, Side glutes
Booty band

Banded curtsy lunge

Main: Glutes, Side glutes
Also: Quads, Inner thighs
Booty band

Banded lateral lunge

Main: Glutes, Inner thighs, Quads
Also: Side glutes
Booty band

Banded forward lunge

Main: Quads, Glutes
Also: Hamstrings, Side glutes
Booty band

Booty band good morning

Main: Hamstrings, Glutes
Also: Lower back, Side glutes
Booty band

Banded single-leg deadlift

Main: Hamstrings, Glutes
Also: Lower back, Side glutes
Booty band

Diagonal kickback

Main: Glutes, Side glutes
Also: Hamstrings
Booty band

Standing leg curl

Main: Hamstrings
Also: Glutes, Calves
Booty band

Standing fire hydrant

Main: Side glutes, Glutes
Also: Hip flexors
Booty band

Wall sit with knee press-outs

Main: Quads, Side glutes
Also: Glutes
Booty band

Bridge with knee press-out

Main: Glutes, Side glutes
Also: Hamstrings
Booty band

Bridge march

Main: Glutes, Hip flexors
Also: Hamstrings, Abs
Booty band

Fire hydrant circle

Main: Side glutes, Glutes
Also: Hip flexors
Booty band

Straight-leg kickback

Main: Glutes
Also: Hamstrings
Booty band

Reverse hyper on a bench

Main: Glutes, Hamstrings
Also: Lower back
Booty band

Lying leg jacks on a bench

Main: Side glutes, Glutes
Also: Hamstrings
Booty band

Side plank clamshell

Main: Side glutes, Obliques
Also: Glutes, Rotator cuff
Booty band

Side plank leg lift

Main: Obliques, Side glutes
Also: Abs, Side shoulders
Booty band

Banded scissor kicks

Main: Abs
Also: Hip flexors, Side glutes
Booty band

Banded leg raise

Main: Abs, Hip flexors
Also: Quads
Booty band

Banded squat jack

Main: Quads, Side glutes
Also: Glutes, Calves
Booty band

Banded overhead press

Main: Front shoulders, Side shoulders
Also: Triceps, Traps
Booty band

Banded pulldown

Main: Lats
Also: Upper back, Rear shoulders
Booty band

Triceps push-down

Main: Triceps
Also: Forearms
Booty band

Plank side walk

Main: Front shoulders, Side shoulders
Also: Abs, Chest, Triceps
Booty band

Reverse clamshell

Main: Side glutes
Also: Glutes
Booty band

Rainbow kick

Main: Glutes, Side glutes
Also: Abs, Hamstrings
Booty band

Lying leg curl

Main: Hamstrings
Also: Calves, Glutes
Booty band

Seated shoulder rotation, elbow on knee

Main: Rotator cuff
Also: Rear shoulders
Booty band

Bent-over arm sweep

Main: Rear shoulders, Rotator cuff
Also: Upper back
Booty band

Bent-over forward reach

Main: Rotator cuff
Also: Front shoulders, Side shoulders