How To Anchor Your Resistance Bands At Home: Easy and Cheap

Attaching your resistance bands the right way and in the right spot is one of the key ways to get the most out of your set. Without anchor points, there are a lot of muscles you can’t train properly. Luckily it’s pretty easy to find or create some anchor points for your bands.

The best way to anchor your resistance bands is with dedicated wall anchors if they can be mounted on a concrete/brick wall or a stud. The next best option is a door anchor which don’t require any permanent mounting. In a pinch, you can use a heavy piece of furniture but this requires some care.

There are a few different routes you can take to attach your bands. We’ll go over the different options below.

Resistance Band Anchor Types

For lots of resistance band exercises, you need to attach your resistance band somewhere. While there are quite a few exercises where an anchor isn’t necessary, for many it is. Then what is the safest and easiest way to do so?

What can you use to attach your resistance bands to?

  • Door anchors: These are band anchors which are wedged between the door and doorframe.
  • Wall anchors: Wall anchors come in lots of shapes and sizes but they are always secured to the wall with screws.
  • Fixed Objects: In many cases, it’s possible to attach your bands to fixed objects like bars, columns, and even heavy furniture or fitness equipment.
  • Body: On some exercises, it’s an option to use your own body as an anchor point.

Those are the four main ways of anchoring your resistance bands. If done right, they are safe, cheap, and easy to use. We’ll go into more details below.

Don’t have any resistance bands yet? Or maybe it’s time to upgrade. Check out this complete set on Amazon. It’s a complete set made by two physical therapists. It includes 5 bands, anchor, handles and ankle straps. Everything you need.

Resistance Band Anchoring Ideas

How To Attach a Resistance Band to Your Door

The only safe way to attach your resistance band to a door is with a door anchor. A door anchor is what comes with most resistance band starter sets like the one linked above.

BOSS Heavy Duty Door Anchor

  • Cheap
  • Easy to use
  • Portable and safe

Typically, a door anchor is made of sturdy nylon. One side has a ring to attach the bands to while the other side has a thick, usually foam, part. To use it properly, you place the door anchor by shutting the door with the thicker side on the opposite end, while the thinner part of the loop extends outwards. When the door is closed, the thick part can’t pass through so it stays in place.

It’s important to note that your door frame should have enough space to close the door with the loop squeezed between the door and the frame. Usually, this is fine but if it’s very tight, that might be a problem. It’s best to use these anchors against the direction the door opens. That way the door is closed more securely when applying force instead of trying to pull it open.

One of the great things about door anchors is their adjustability. You can position them at various heights, even at the top or bottom, if there’s enough space. This means it’s very versatile. And on top of that, it’s super cheap.

It’s worth mentioning that using a door anchor for an extended period might cause some wear and tear on the door and frame due to friction. On the bright side, you don’t need much preparation – just place it at your preferred height and shut the door.

By the way: There are a few different types of resistance bands for different purposes. Check them out here.

Door Anchor Pros

  • Convenience: Door anchors are portable and easy to use. They allow you to perform resistance band exercises in virtually any room with a door, making them a versatile option for home workouts or while traveling. Also, no drilling required!
  • Versatility: You can adjust the height of the door anchor to perform a wide range of exercises targeting different muscle groups. This versatility adds variety to your workouts.
  • Space-Saving: Door anchors do not require additional floor space or installation on walls or ceilings, making them suitable for smaller living spaces.
  • Affordability: Door anchors generally under $10.

Door Anchor Cons

  • Door Compatibility: Not all doors are suitable for door anchors. They need to close securely and have enough space to accommodate the anchor without damaging the door or frame.
  • Limited Range: While versatile, door anchors have a somewhat limited range of motion compared to wall or ceiling anchors. This limitation may affect the variety of exercises you can perform.
  • Safety Concerns: There is a slight risk that a door anchor could slip or dislodge during intense exercises. This is prevented by pulling against the direction the door opens in.
  • Wear and Tear: Repeatedly attaching resistance bands to the same spot on a door can lead to wear and tear over time.

How To Anchor Resistance Bands To Your Wall

Walls are smooth so you’re going to have to mount something on it to be able to anchor resistance bands. Wall anchors are made just for that purpose. If you want to do things right, wall anchors are the way to go.

OPTP Resistance Band Wall Anchors

  • Sturdy: Can handle up to 800 pounds of pulling force
  • Kit with 3 anchors and mounting hardware
  • Made in the USA

Wall anchors come in a wide range of shapes and sizes. Many are just a simple hook while others are larger pieces that offer multiple mounting positions.

They have to be securely mounted to the wall. The mounting itself is pretty easy; check where it needs to go, drill a hole, and use the provided hardware to mount it.

However, it’s very important that they’re mounted in a spot that can handle the force. Mount your band anchor on a random piece of drywall and it will catapult through the room the first time you use it.

It’s best to mount band anchors on concrete, brick walls, studs, or ceiling joists. That way the anchor is mounted safely and won’t come out.

Wall Anchor Pros

  • Stability: Wall anchors provide a stable and secure attachment point for resistance bands. When properly installed, they minimize the risk of bands slipping or dislodging during exercises.
  • Versatility: Wall anchors can be installed at various heights on the wall, allowing you to perform a wide range of exercises that target different muscle groups.
  • Durability: Wall anchors are typically designed to be durable and long-lasting, with the capacity to withstand the tension and forces generated by resistance bands.
  • Safety: When installed correctly, wall anchors are a safe option for resistance band workouts, reducing the risk of accidents or injuries associated with other attachment methods.

Wall Anchor Cons

  • Installation Required: Installing wall anchors involves drilling holes into the wall. And you have to pick sturdy mounting points. Drywall won’t cut it.
  • Permanent Fixtures: Once installed, wall anchors are not easily moved, so you must carefully choose their location.
  • Cost: While not as expensive as some gym equipment, wall anchors can be costlier than other attachment options like door anchors.
  • Aesthetics: Wall anchors don’t look good on your wall. In a home gym, that’s not a problem but it’s not great in the living room.

Use Your House

You can anchor resistance bands on any part of your house that’s exposed and can be wrapped around. While most houses don’t have pillars or similar structures exposed, if you have them, they’re fair game.

Ceiling joists are a fairly common option, particularly in garages where they are often exposed. However, if the ceiling joists have rough wood surfaces, it’s advisable to place something between the wood and the bands. This precaution helps prevent the bands from wearing out quickly due to friction.

We’ll go through how to wrap your resistance bands safely further down below.

Attach bands To Heavy workout equipment

If you’re fortunate enough to have your own home gym with equipment, that’s fantastic. Most gym machines are heavy and have metal tubing that is perfect for wrapping bands around. Just make sure they are bolted in place or heavy enough to not move.

Having a power rack opens up numerous opportunities for attaching resistance bands.

Many power racks come with built-in band pegs or offer them as an add-on accessory. Even if your power rack doesn’t have dedicated band pegs, you can still loop the band around all the uprights and braces. You can mount bands anywhere!

If your squat rack is securely bolted down or weighed down with a substantial load, it’s not going anywhere.

Anchor Resistance Bands To Furniture

If you don’t have any other options, you can consider using heavy furniture. The furniture should be quite weighty to prevent it from shifting during your exercises. The required weight depends on the resistance level of your specific band, naturally.

Is this the ideal solution? Not really, but it’s better than having no solution at all. Just be cautious when selecting heavy furniture and make sure not to damage it in the process.

The best options are the legs of heavy cabinets and tables. Attaching the band low on the furniture prevents it from toppling over, you really want to prevent that.

Use Your Body to Anchor Resistance Bands

There are quite a few exercises that you can anchor on yourself. Most movements that aren’t front to back (Like chest press), you can do without any anchor. For example; for shoulder presses and lateral raises you can just hold the band under your feet.

With a little bit of creativity, you can do a lot of exercises without any anchoring. While you certainly can’t do all exercises this way, it helps to train a few muscles if there are no other options.

Resistance Band Anchoring Positions

Image of a man using an anchored resistance band

Having a single anchoring position for your resistance bands isn’t going to cut it. Sure, having an anchor point somewhere on the wall will help create exercise options. It’s however not going to be enough for a complete full-body workout.

For a full-body workout, it’s good to have multiple anchoring points. How many? Ideally, you could adjust the location from the floor under you to the ceiling above you and everywhere in between.

For most people, 3 anchors on the wall is enough. You want them at different heights so different positions are possible. Start with one at shoulder height. Then one about 1.5 feet above that and one 1.5 feet below it.

For many exercises that require an anchor that’s very low, you can put the resistance bands under your feet to keep the band in place. That makes it unnecessary to put an anchor on the floor. However, for many leg exercises, a very low anchor at ankle height is a nice addition.

If you want to go all out, you can put an anchor point straight above you. This way you can do lat pull-downs. It’s not absolutely necessary but it would complete the setup.

Proper Attachment Techniques

  • Carabiner: Anywhere where you have a carabiner for attaching cables, it’s really easy. Just make sure the band goes through it.
  • Hook: Many wall anchors have some kind of hook to attach your band to. In most cases, the hooks have such a small opening that just hooking the band around it is going to be fine. While you can just hook the band around it, it’s best to wrap it around the hook twice. That way you’ll pull the band tighter around the hook when applying pressure which means it’s more secure.
  • Bars/loops/columns/poles/etc: Grab the band in the middle and pull that part over the point where you want to anchor it. Then use your other hand and pull the other part through the small part while wrapping around the object. Then pull the long end tight.

Related questions

Can resistance bands help lose weight? Yes, resistance bands can help you lose weight by giving more resistance to your other exercises. More resistance means more muscle growth and more calories used. However, for losing weight, there are probably better things you can do.

How long do resistance bands last?  How long resistance bands last depends on the quality, use and storage conditions. Thin resistance bands can be expected about 1 year while thick bands can last about 3 years with regular use.


Hey, I'm Matt. Welcome to After working out in many different gyms for almost 20 years and helping people build their own home gyms, i've learned a few things i'd like to share with you.

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