5 Compound Resistance Band Exercises For Sheer Strength & Stability - Gripzilla - The Best Grip and Forearm Strength Exercises, Arm Wrestling Tools, Hand Grippers to Improve Grip Strength

5 Compound Resistance Band Exercises For Sheer Strength & Stability

Are you looking to add a new type of training to your exercise routine?

Incorporating compound resistance band exercises into your workouts is an excellent way to strengthen and stabilize your entire body.

From shoulders, arms, chest & back muscles to legs & abs – by using a variety of movement patterns with elastic bands, you can build strength and stability throughout the entire body in creative ways.

So, if you're seeking an effective yet challenging form of training that helps take your fitness game to another level, read on as we explain how five specific resistance band movements can help boost power and endurance:

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Best At-Home Resistance Band Compound Exercises

When making a list of compound resistance band exercises and workouts, make sure you consider all these result-driven moves:

1. Single-Leg Banded Deadlift

Single-Leg Banded Deadlift

If you want to strengthen your legs and increase your flexibility and balance at the same time, try performing single-leg deadlifts.

The glutes and hamstrings benefit greatly from this compound resistance band exercise, which also helps you gain overall strength and definition.

How To Do Single-Leg Banded Deadlift?

  • The band should be placed under your right foot, and the other end should be held in your hands.
  • Bring your left leg behind you until it is parallel to the ground, and lean your upper body towards the floor simultaneously.
  • With a calm, deliberate motion, slowly stand back up by pushing off with your left foot.
  • Do the same number of sets and reps on both sides.

2. Banded Side Plank Pull

Banded Side Plank Pull

A compound resistance band exercise for improving core stability is the side plank pull, commonly referred to as side plank rowing. The rowing motion also works your biceps and lats, which aids in building a muscular upper body.

How To Do Banded Side Plank Pull?

  • Hold the end of the band firmly in your left hand using an overhand grip and secure it to a solid object.
  • With your left leg placed on top of the right, lie on your right forearm in the side plank position.
  • Pull the band as close to your body as you can while bracing your abs.
  • After a little pause, restart the sentence.
  • On each side, complete an equal number of reps and sets.

3. Resistance Band Deadlift To Upright Row

Resistance Band Deadlift To Upright Row

Resistance bands allow you to increase the difficulty of your workout without having to purchase additional weights.

Adding a row to a deadlift with a resistance band is a great way to challenge yourself and work more muscles.

How To Do Resistance Band Deadlift To Upright Row?

  • You should stand with your feet shoulder-width apart to execute this exercise.
  • With the resistance band's ends in your hands, place the middle of the band between your two feet.
  • Keep your elbows extended and hinge your hips with a small knee bend.
  • To stand, drive the hips forward and pull the body back using your glutes and hamstrings.
  • Row the band while standing up straight, drawing up until your hands are at chest height and your elbows are outspread.

4. Resistance Band Assisted Chin-Ups

Resistance Band Assisted Chin-Ups
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Resistance band-assisted chin-ups should be on your list when looking for the best resistance band compound exercises for extra strength and stability.

If you're just starting out and find that traditional chin-ups are too challenging, trying a variation that uses a resistance band is a great alternative.

The goal is to strengthen the muscles that enable one to accomplish a chin-up so that one can one day do it without the aid of a band.

How To Do Resistance Band Assisted Chin-Ups?

  • To perform, wrap a long band around the chin-up bar once, then pull the other end through the gap like a slip knot to secure the band to the bar.
  • Place one foot within the band while maintaining a shoulder-width underhand grasp on the bar.
  • Adopt the dead hang by allowing the body to dangle from the bar at arm's length while maintaining a downward and away-from-the-ears posture for the shoulders.
  • By engaging the lats and forcing the elbows down, start dragging the body upward.
  • Once the torso is raised, draw the upper arms down firmly and thrust out your chest while pushing your shoulder blades back and down until your chin is almost touching the bar.
  • While at the apex of the movement, slowly drop while maintaining control.
  • Then, reset, and continue until a set is finished.

5. Banded X Lateral Walk 

Banded X Lateral Walk

Try some banded lateral walks if you want to strengthen your glutes and learn to move freely in all directions. The X lateral walk is a fantastic compound resistance band workout that doesn’t only work the glutes but also the abs, the spine, and the hips in the frontal plane.

How To Do Banded X Lateral Walk?

  • Step with your feet hip-width apart to perform.
  • Loop the resistance band's end under each foot.
  • Pull the opposite end of the band through the loop so that it forms an X in front of the body.
  • With the toes still pointing forward, walk a few paces to one side while maintaining the band taut.
  • On the opposite side, repeat.


Strength and stability are central components of any good workout regimen.

But that doesn't mean you need to spend dozens of hours in the gym each week or invest in expensive equipment – with just five simple exercises using resistance bands; you can improve your strength and work on your stability right at home.

Plus, these exercises also help strengthen your chest, back, glutes, biceps, triceps, and core.

Not only that, but resistance bands also provide scalability — so if a single exercise is too easy for you, progress to a more difficult level.

So give ‘em a try next time you are looking for an affordable way to challenge yourself physically — your body will thank you for it.