You don't have to have expensive gym equipment or a home gym to create a healthy and more active lifestyle. A simple resistance band can be highly versatile and effective equipment for a full-body workout.
Surprisingly, people overlook the impact of resistance band door workouts. Not only are these workouts convenient and cost-effective, but they are also highly efficient, allowing individuals to experience a diverse range of exercises without needing a fully equipped gym or heavy free weights.
Resistance bands and a door anchor open up a world of possibilities for fitness enthusiasts. Resistance band door exercises can help you achieve any fitness goals, from muscle toning to cardiovascular improvement.
This article explores 20 resistance band exercises with door anchors that offer a comprehensive approach to overall health and well-being.
Low Impact Door Anchor Workouts1. Standing back row
- Secure the door anchor at the chest height, then attach the center of the resistance band to the anchor.
- Stand with your feet shoulder-width apart, facing the door.
- Hold firmly on the band handles in each hand with your palms facing each other, move away from the anchor point.
- Your arms extended in front of you, back straight, and core engages; pull the handles towards your torso, squeezing your shoulder blades together.
- Hold and then slowly return to the starting position.
- Perform 3 sets of 12-15 repetitions.
- Secure the center of the resistance band with the door anchor at chest height.
- Stand with feet hip-width apart, with your back to the door.
- Hold handles in each hand, palms facing down, resting at chest level.
- Keep your back upright and core engaged.
- Push the handles forward until your arms are almost fully extended.
- Slowly return to the starting position.
- Do 3 sets of 12-15 repetitions.
- Secure the door anchor at the bottom or thigh height.
- Stand facing away from the door, feet hip-width apart.
- Hold the band handles in each hand, palms facing forward, at shoulder height.
- Stand upright with your core engaged and push the handles upward until your arms are fully extended.
- Hold the position at the top for a moment.
- Gradually return to the starting position.
- Do 3 sets of 10-15 repetitions.
- Secure the door anchor at the bottom of the door and attach the center of the resistance band to the anchor.
- Stand with feet hip-width apart, facing the door.
- Grasp the handles in each hand, palms facing forward, arms fully extended.
- Curl your hands toward your shoulders, squeezing your biceps, and keep your back straight.
- Hold and return to the starting position in a controlled move.
- Perform 3 sets of 12-15 repetitions.
- Achor the resistance band at the bottom of the door.
- Stand with your back to the door, feet hip-width apart.
- Hold the handles in each hand, arms fully extended overhead, palms facing downward.
- Lower the hands behind your head, bending your elbows slowly.
- Extend your arms up to return to the starting position.
- Ensure your elbows are stable throughout the movement.
- Do 2 sets of 10-15 repetitions.
- Secure the resistance band at the bottom of the door.
- Stand a few inches away, facing the door, feet hip-width apart.
- Hold the handles, palms facing your thighs.
- Keep your back straight, shoulders back, and engage your core.
- Slowly hinge at your hips, pushing your glutes back slightly, bending your knees.
- Lower the band handles toward the ground, keeping them close to your legs.
- Stand up gradually by straightening your hips and returning to an upright position.
- Do 2 sets of 10-12 repetitions.
- Secure the door anchor at the top and attach your resistance band to the anchor.
- Stand 1-2 feet away from the door with your back to the door, feet shoulder-width apart.
- Hold on to the handles firmly, palms facing each other, arms extended forward.
- Engaged core, slightly bend your elbows as you open your arms wide, squeezing your chest muscles.
- Slowly bring your arms back to the starting position.
- Do 3 sets of 12-15 repetitions.
- Insert anchor at the midpoint of the door.
- Sit on a ball or chair with your back to the door, feet hip-width apart, and firmly on the ground for stability.
- Hold the handles in each hand, lift elbows and hands to shoulder height, elbows bent and pointing back.
- Sit upright with your core engaged.
- Push the handles forward until your arms are fully extended.
- Slowly return to the starting position.
- Repeat for 3 sets of 12-15 repetitions.
- Secure the door anchor near the bottom of the door.
- Walk 1-2 feet away from the door, standing with feet shoulder-width apart and your back to the door.
- Hold the handles in each hand by your sides, palms facing your thighs.
- Stand upright to engage your core.
- Raise your arms in front of you until they are at shoulder level.
- Hold the position as long as possible, then lower your arms back to the starting position.
- Do 3 sets of 15-18 repetitions.
- Secure the resistance band at the bottom of the door.
- Hold band handles in each handle, and stand facing away from the door.
- Bend your elbows so the band falls on your back over your shoulders, and keep your palms facing forward.
- Lead forward in a controlled motion, pulling the band taut.
- Slowly stand up on your tiptoes, stretching your calves.
- Gradually lower back down.
- Repeat 10-12 times.
Check out this video on performing standing calf raises
11. Decline chest press
- Anchor resistance band at the top of the door.
- Grab the handles, facing away from the door.
- Stand away from the door staggered with one foot behind the other.
- Lift your elbows until completely bent and pointing back. Keep your hands lower than shoulder height, palms facing down.
- Slightly incline your torso forward and keep the core engaged.
- Press both arms at a downward angle till your arms fully extend in front of you.
- Slowly return to the start position with elbows pulled back.
- Perform 3 sets of 12-15 repetitions.
- Secure the door anchor at the bottom of the door and attach the resistance band.
- Holding both ends in your right hand, stand facing towards the anchor.
- Step away from the door, keep the right foot behind the left foot, taking a staggered stance.
- Lower your torso 45 degrees forward, keep your chest lifted, back straight, and core engaged.
- Slowly pull your right arm so your right elbow is pointed to the ceiling.
- Hold the position with your hand just below the ribcage.
- Return to start with control.
- Repeat for 15 reps before switching to the left hand.
- Secure the anchor near the bottom of the door.
- Holding handles in each hand, face away from the door, standing 1-2 feet away.
- Put your hands above your shoulders, take a staggered position with one foot behind the other, and slightly lunge forward.
- Keep your back straight, core engaged, and palms facing downwards.
- Press both hands upward diagonally until your arms are fully extended in front of you.
- Slowly return to the starting position.
- Do 3 sets of 12-15 repetitions.
- Secure the door anchor at the bottom.
- Stand facing the door, feet hip-width apart for stability.
- Hold the handles in one hand, palms facing inwards.
- Hinge at the waist to lower your back, knees slightly bent.
- Keep your back straight and core engaged.
- Extend your arms fully backward using your triceps to pull the handles back.
- Pause and slowly return to the starting position.
- Do 2 sets of 12-15 repetitions.
Check out this video on how to do triceps kickbacks correctly
15. Crossbody Lunge Extensions
- Secure the door anchor at the top.
- Stand perpendicular to the door, feet hip-width apart.
- Hold the handles in one hand, palms facing down, at chest level.
- Step away from the door and position your feet in a wide stance.
- Lunge to one side while pulling the handles across your body.
- Return to the starting position in control.
- Switch to the other side after 12-15 repetitions.
Check out this video on performing crossbody lunge extensions.
16. Quad kicks
- Insert the door anchor at the bottom and attach your resistance band.
- Stand facing away from the door, band wrapped around one ankle and feet hip-width apart.
- Rest your arms on your waist and keep your core engaged.
- Slowly kick the leg forward while extending your knee, stretching the resistance band.
- Return your leg to the starting position.
- Perform 15 repetitions, then repeat with the other leg.
Check out this video on performing Quad kicks.
17. Straight leg extension
- Secure the resistance band to the bottom of the door.
- Stand with feet hip-width apart and the band looped around one ankle.
- Move away from the door to stretch the resistance band.
- Lift your leg until your calf is perpendicular to the floor and thigh parallel. Put hands on hips for balance.
- Extend your leg in front of you until your knee is almost straight.
- Bend your leg back and lower it back to the ground.
- Do 12-15 reps on each leg.
- Secure the door anchor at ankle height and attach your resistance band.
- Place the band around one ankle.
- Stand with your feet shoulder-width apart.
- Press your hips and bend your knees into a squat position.
- Step to the side with a banded leg while maintaining the squat position.
- Return to the starting position.
- Do 2 sets of 12-15 repetitions on each side.
Check this video on performing low squat side step.
19. Lateral leg lift
- Insert the door anchor at ankle height.
- Place the band around one of your ankles.
- Stand with your feet hip-width apart and hands on hips for balance, face perpendicular to the door.
- Lift the leg out to the side, keeping it straight.
- Lower it back to the starting position.
- Repeat 10-15 times, then switch legs.
Check this video on performing lateral leg lift.
20. Squat to later leg lift
- With the door anchor secured at the ankle height and the other end wrapped on one of your ankles, stand with your feet shoulder-width apart.
- Perform a squat by bending your knees and pushing your hips back.
- As you stand up from the squat, lift your leg to the side.
- Hold the position, then lower the leg and repeat the squat.
- Perform 12-15 repetitions on each leg.
Before you start with resistance band door workouts, it is mandatory to ensure safety. Please double-check that the door anchor is set up correctly. It's easy:
- Ensure that that door latches correctly after you mount the anchor. If you cannot close the mount in a door, better look for any other door where it securely mounts. Our LIT AXIS resistance bands come with a universal anchor that you can easily attach over the door, between the door jam, and under the door.
- Always put the anchor such that the resistance band pulls away from the side where the door opens to ensure it doesn't release accidentally during workouts.
- The door anchor resistance band exercises will only be effective if your resistance bands are in good condition. Inspect your resistance bands regularly to ensure no tears or weak points.
- Finally, ensure the bands are securely attached to the door anchor, ensuring they won't slip during your workout.
Resistance band door anchor workouts can improve your strength, flexibility, and overall fitness, whether you're a beginner or a seasoned fitness enthusiast. The versatility of resistance bands and door anchors allows for a full-body workout. The door band exercises listed above provide a versatile, full-body workout that can be enjoyed by individuals of all fitness levels at the convenience of home.
FAQs1. Can I perform resistance band door workouts as a beginner?
Yes, resistance band door workouts are suitable for beginners, irrespective of their fitness level. Just ensure you choose the exercises that match your fitness level and gradually increase intensity as you gain strength.
2. Are door anchor resistance bands safe to use?When set up correctly, door anchor resistance bands are safe to use. Regularly inspect the resistance bands and anchors for any signs of wear and tear.
3. Are resistance bands better than free weights?All the benefits of free weights can be transitioned to resistance bands, but one is not remarkably better than the other. The choice depends on your fitness goals and personal preferences. However, resistance bands are more versatile, portable, and low-impact.
