At-Home Resistance Loop Workout

resistance loop

It’s Workout Wednesday once again! Today, I’m sharing an at-home workout that just requires one simple piece of equipment — a resistance loop.

I love resistance loops because they’re easy to take with you when you’re traveling, and they’re super affordable — this set of five only costs about $10!

This workout is quick and effective, and it hits all your major muscle groups — the legs, the glutes, the back, and the core. What more could you want from an at-home, travel-friendly workout?

Let’s get into it!

Mobility Warm-up

90-90 Hip Switches

I explain thoroughly how to do these in this post. Check it out if you want to know exactly how to do them.

Supine Scorpion

This is another good hip warm-up. It also helps to warm up the thoracic spine (mid back).

Start by lying flat on your back (in a supine position) with your arms extended to the side. Raise on leg up off the ground, flexing your foot (keep a slight bend in your knees if necessary).

Slowly twist to one side and bring the foot down toward the opposite hand. Keep both shoulders and your arms flat on the floor as you twist.

Raise the active leg back up and return it to the ground, then repeat on the other side.

Resistance Loop Workout

Once you’re warmed up, it’s time to get into the workout. It consists of these four simple moves:

Glute Bridges

Keep your feet flat on the floor when you do these and really push through your feet — this will help you to engage your glutes and your hamstrings better. Squeeze the glutes at the top of the exercise, too, to get the most out of this movement.

Single-Arm Rows

Move slowly when you do this exercise. It’s tempting, when you’re doing rows, to move quickly and let your arms take over.

When you slow down and squeeze the shoulder blades together at the top of the exercise, though, you really strengthen the back muscles and get more out of the exercise.


You don’t need to use a resistance loop when you’re doing these. It helps, though, especially if you have a tendency to let your knees cave in while you’re squatting.

The resistance loop provides some extra feedback and makes it easier for you to keep your knees lined up properly with the outer toes.

Plank Taps

I apologize for the poor video quality on this exercise; hopefully, you still get the gist, though.

Basically, place the resistance loop around your wrists, then get into a plank position. Reach forward and tap the floor in front of you with alternating hands.

Try to keep your hips level and don’t let them rock too much to one side. The farther apart your feet are spaced during this exercise, the easier it’ll be.

Resistance Loop Workout Video Breakdown

Need more guidance on this workout? Here’s a video demonstrating each of the moves for you:

If you give this resistance loop workout a try, please let me know in the comments down below!

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