Banded Body weight Exercises

Wanting a killer workout that you can do any time or where? Discover our top 5 favourite body weight exercises that will get your heart rate up and booty burning! 

Repeat these five exercises for 40 seconds each and then repeat three times for a killer workout!


    1. Stand tall with feet hip-width apart and a resistance band around your lower thighs.
    2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
    3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe.
    4. Press into right heel to drive back up to starting position.
    5. Repeat on the other side.

    lunges with resistance bandlunges with resistance band

    Glute Bridge

    1. With a resistance band looped around your lower thighs, lie on your back with your heels on the floor hip-width apart.
    2. Tuck your pelvis in and drive your hips to the ceiling. Hold at the top and squeeze your glutes for five seconds.
    3. Repeat.
    4. Try not to rest between reps to keep your glutes under tension.

    glute bridge with resistance bandglute bridge with resistance band

    Glute Abductions

    1. Perform this movement exactly like the glute bridge, however, when you reach the top of the glute bridge hold and press your knees outwards.
    2. Slowly bring your knees back in.
    3. Drop your booty down to the ground, bringing you back to a normal glute bridge starting position and repeat the movement. Or remain at the top of your glute bridge and repeat multiple abductions to feel the burn.

    glute abductions with resistance bandglute abductions with resistance band

    Fire Hydrants

    1. Place the resistance band around your lower thighs.
    2. Go on your hands and knees, back neutral, abs braced.
    3. Keep your face down so your neck is in line with your spine.
    4. Drive your knee out to the side trying to maintain a 90 degree angle..
    5. Lower that knee slowly and repeat.

    fire hydrants with resistance band, body weight workoutfire hydrants with resistance band, body weight workout


    Banded Step Back

    1. Place the resistance band around your ankles.
    2. Bend your knees slightly and take a step back with your right leg.
    3. Pause when you can't stretch any further, then return your leg to the starting position. 
    4.  Repeat this 10-12 times and then swap legs.

    Banded resistance band exercise ideas banded step backs resistance band exercises

    The band used in the demonstration above was ApeFit's 'Light' fabric resistance band. 

    Check out our Instagram for more glute activation exercise ideas: @Apefitstore

    *Please note that with every ApeFit band purchase you will receive a Glute Guide showing you how to perform a range of exercises.*

    Model: Kahlee Norton, PT at Les Mills.

    Instagram: @Kahlee_norton