How To Anchor Resistance Bands At Home

Exercise bands are the only resistance training equipment that’s so small that you can carry them in your fanny pack. Along with letting you work out on the go, these can help you to train every muscle in your body.

To get the most out of the exercise straps, you need to get creative with the angles and anchoring the resistance bands.

How To Anchor Resistance Bands At Home

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There are many options to anchor the suspension straps, you can use door anchors, wall anchors, a window grill, your partner, or your body to wrap the band. In this article, we’ll discuss the possibilities and the ways for anchoring resistance bands.

How To Anchor Resistance Bands To Door

No, you are not going to wrap the resistance band around the height or width of your door. You need to install some door anchors on the door first.

These door anchors come in many forms and sizes. Almost all of them can be easily installed and removed after use.

Some resistance band sets include the door anchors in the package. If you don’t have got it with yours, you can buy it separately.

The most common type of resistance band anchors come in the form of a sturdy flat nylon suspension strap attached to a thick object.

To install these, you need enough clearance between the door and the frame that you can slide the strap between the gap. Here are some things to consider while using resistance band anchors on the door.

How To Anchor Resistance Bands To Door

  • You can install these anchors on top, bottom, or the side gaps of the door
  • These are more suitable to be installed on internal doors
  • The door and door frame should be strong enough to handle the tension
  • Keep the thick part on the outer side and the nylon strap on the side where you intend to attach the band
  • To avoid damage and scratches to the door you can hold the anchor in place and then close the door, instead of sliding it afterward
  • Choose the door that has enough gap between the frame and door panel to accommodate the strap. The gap should be smaller than the thick attachment of the anchor

If you are not sure about which one to choose, here are a few recommendations for the best resistance band door anchors:

How To Make A DIY Door Anchor For Resistance Bands

If you don’t wish to invest in buying the door anchor, you can also choose to make them yourself.

There is more than one way to build a DIY resistance band door anchor. You can make these door anchors in seconds using something that you already have.

The simple things like your socks, a t-shirt, or the lifting strap. You just need to adjust these items a little to be used as adjustable door anchors for resistance bands. Hers is how you can do it.

Door anchor using a sock

Yes, your dirty sock that lost its twin can still be useful. Within a few seconds, you can turn it in to exercise band anchor following the instructions below.

  • Take a thick sock that hasn’t lost its strength
  • Tie a knot at both ends of the sock
  • Tighten the knots by pulling them towards the end
  • Fold the sock and put both the knots on the outer side of the door
  • Close the door keeping the loop formed by the sock inside
  • Use this loop as a resistance band door anchor

Anchor using a lifting strap

The lifting straps are much stronger than a sock. So, yeah, they can make a safer option to be used as a DIY door anchor.

  • Get the lifting strap which is in good shape
  • Insert the open end in the loop
  • Tie a big strong knot using the open end passing around the loop
  • Pass the knot behind the door and close it
  • You will get a loop on your side to anchor the exercise band

The t-shirt door anchor

This may look a little tricky, but it isn’t. Making an anchor using your old t-shirt and using it is as easy as using the readymade door anchor.

  • Tie a tight knot at the bottom end of the t-shirt you want to use as a door anchor.
  • Put the knot behind the door and close it
  • Now pass the exercise band from one sleeve and take that end out from the other sleeve.
  • You can choose to pass that end of the band through the loop at the other end or can use it double layer depending on resistance requirement.

How To Anchor Resistance Bands To Wall

How To Anchor Resistance Bands To Wall

Using the door for anchoring the exercise bands can be infeasible in some cases. If your home gym doesn’t have enough space near the door to perform workouts using an exercise strap, you can opt to anchor them to a wall using a resistance band wall anchor.

There is no hack to stick the resistance bands to your home wall, you need to install a wall anchor. These wall anchors are safer than door anchors in many ways.

You need to dedicate the space for installing the wall anchor for resistance bands. You can remove the exercise straps after work out but the anchor remains there.

As these anchors are not adjustable, you might need to install more than one anchor to be able to move in various angles. Installing three wall anchors at different heights would be an optimum setup.

There are different types of resistance band wall anchors including a simple hook or a versatile OPTP anchor. Most of the wall anchors come in a pack of three. You need to drill into the wall at specific points to install these anchors, thus choose a wall that can take the drilling and can handle the tension.

  • To install the anchors on the wall choose the points at a suitable height
  • Place the anchor on the wall and mark the holes
  • Remove the anchor and drill the holes at the mark deep enough to install the fasteners.
  • Now place the anchors and install the screws or anchor fasteners that came with the package.

If you are not sure about which one to choose, here are a few recommendations for the best resistance band wall anchors:

How Do You Make A DIY Resistance Band Wall Anchor?

Like the door anchors, you can also make the wall anchors for resistance bands by yourself. It is easier, and yes, it is feasible to make a DIY wall anchor.

You won’t be able to make the wall anchor for resistance bands using household items. You need to buy some hardware like a wood stud, eye hooks with nuts, a drill machine, paddle drill, carabiners, etc.

There may be many other ways to build a DIY wall anchor for exercise bands, but the one explained below is a fairly safe one and suitable for many types of walls.

Before start working or going to buy the hardware, decide on the number of anchors you wish to install. You will need one eye hook set and one carabiner for each anchor.

You would also need to decide the heights at which you would need the resistance bands anchored. That would determine the length of the log and the screws needed to fix it on the wall.

Once you are done with the selection of parameters and done purchasing the hardware, you can refer to the instruction below to build a perfect resistance band anchor for your garage gym.

Things you need

  • 2×4 inches wooden stud, 7 feet long
  • 3 or 4-inch Eye hooks with two nuts and washers
  • Carabiners
  • 4-inch screws to fix in the wall
  • Drill machine
  • Paddle drill bit
  • Regular drill


  • Take the wooden stud and mark points for screws to fix the system to the wall and drill the hole with the appropriate size bit.
  • Now you can paint the stud if you wish
  • Now mark where you want to place the carabiners for attaching the bands. These marks would be at the backside of the stud.
  • Using a paddle drill little bigger than the eye hook washers drill on the marks on the back of the stud
  • The paddle drill hole should be deep enough to accommodate the eye hook nut, washer, and 1-2 thread of the hook as you need this portion to be flat against the wall.
  • Now use the normal drill bit and drill through and through holes at the center of the paddle drill holes.
  • Fit the nut on eye hook all the way up to the eye, then add a washer
  • Insert the threaded end from the front side of the stud
  • Ensure the eye hook end doesn’t stick out from the back and fix it there with a washer and nut
  • Tighten the nut on the front to fix the eye hook in position, repeat this for all eye hooks
  • Fix the whole system on the wall using wall screws

There you have your homemade resistance band wall anchor for your basement gym

Heavy Exercise Equipment

Heavy Exercise Equipment

If you have some heavy exercise equipment at your garage gym you can use them to anchor the resistance bands.

Many power cages and power towers do have dedicated resistance band pegs. Even if the cage or tower in your basement gym doesn’t have the pegs, you can anchor the bands to the rack or power tower uprights, braces, pull-up station, etc.

It is safe to attach the bands to such heavy equipment especially if they are bolted to the floor or wall. Even the small equipment like benches if fixed to the floor can be used to anchor the exercise bands.

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If you don’t have any home gym setup and the exercise straps are the only equipment you got, then you might need to utilize the home furniture for the purpose of anchoring the bands.

If you have some fixed furniture at home, then the legs or handles of these things can be used to loop the suspension straps around them.

Most of the hotel rooms have their furniture bolted to the floor or the wall. And can be used for working out with the bands while traveling

This is not the safest option, but you can use it with care when you got no other choice.

Part Of The House 

Part Of The House

If your house has exposed columns, strong window grills, unused ceiling fan hooks, strong staircase handrail, or some other similar structural members, you can wrap the exercise bands around, you can use them and band anchors.

You should be careful while using such things to attach the bands. These parts of the house may have sharp edges that can rip the band apart. If such is the case, you can use some rubber padding or an old pillow in between the band and the surface to avoid damage to the band.

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Partner workouts are a great way to utilize a single set of bands for two users at a time. And these also get rid of the need for some fixed anchor.

You can wrap the band around the legs or waist of one partner or can ask him to hold the band by hand while you exercise and reciprocate the favor in your rest period in between the sets.



You can perform many resistance band exercises without needing to anchor them to a post. You can wrap them around your feet for upper body exercise or hold them in your arms for lower-body moves.

Exercises like seated row, shoulder press, bow, and arrow, or even resistance band squats can be performed without any fixed anchor for the bands.


The resistance band exercises can be more effective and safer if you anchor the bands properly. Among the many options to anchor the bands, the wall anchors seem to be the safest option. But depending on the availability of resources and your fitness routine requirements, you can choose the one that is more suitable and easier to set up for you.