Resistance bands are fantastic tools for a full-body workout, offering a wide range of exercises to target different muscle groups. Here are some exercises you can do with a resistance band:

1. Squats: Stand on the resistance band with your feet shoulder-width apart. Hold the handles at shoulder height or place the band on your shoulders. Bend your knees and lower your hips into a squat, keeping tension in the band. Push through your heels to return to the starting position.

2. Standing Rows: Step on the resistance band and hold the handles with your palms facing your thighs. Keep your back straight and pull the band towards your torso, squeezing your shoulder blades together. Slowly release and repeat.

3. Chest Press: Anchor the resistance band behind you, holding the handles at chest height with your palms facing forward. Push the handles forward, extending your arms and engaging your chest muscles. Return to the starting position and repeat.

4. Bicep Curls: Stand on the resistance band with your feet hip-width apart. Hold the handles with your palms facing forward, and curl your hands towards your shoulders, contracting your biceps. Slowly lower your hands back down and repeat.

5. Tricep Extensions: Step on the resistance band with one foot and hold the handle with the same-side hand, reaching it overhead. Extend your forearm upward until your arm is fully extended, engaging your triceps. Slowly bend your elbow and return to the starting position. Repeat on the other side.

6. Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Place the resistance band just above your knees. Lift your hips off the ground, pushing your knees out against the resistance of the band. Lower your hips back down and repeat.

7. Lateral Band Walks: Place the resistance band around your lower legs, just above your ankles. Stand with your feet hip-width apart and take small steps sideways, maintaining tension in the band. This exercise targets your hip abductors and helps improve hip stability.

8. Standing Side Leg Lifts: Stand on one end of the resistance band, holding the other end with your hand. Lift one leg out to the side, keeping it straight and engaging your outer thigh muscles. Slowly lower your leg back down and repeat on the other side.

Remember to choose a resistance band with appropriate tension for your fitness level. Start with lighter bands and gradually increase the resistance as you get stronger. Focus on proper form and control throughout each exercise to maximize effectiveness and minimize the risk of injury.