Banded Weighted Exercises

Feel the burn by adding a resistance band in with your weights!

We've listed our top 5 exercises you can do with a resistance band and weights.

Dumbell Lunges

  1. Place resistance band around your lower thighs.
  2. Stand up straight with a dumbbell in each hand.
  3. Take a big step forward with your right leg, bending at the knee until your front thigh approaches parallel to the ground, landing on your heel.
  4. Don't let your knee go past your toes
  5. Step back to starting position.
  6. Repeat on the other leg, alternating legs each time.

dumbell lunge with resistance band and weightsdumbell lunge with resistance band and weights

Dumbell Sidewards Lunge

  1. Place resistance band around your lower thighs.
  2. Hold a dumbbell in both hands up by your chest, with your feet shoulder width apart.
  3. Keeping your left foot on the floor, release your right foot and take a big step to your right, holding onto the dumbbell.
  4. Extend your right knee and transfer your weight onto your left foot. Step your left foot inwards to return to the starting position.
  5. Repeat on the other side.

weighted exercise with resistance bands, sideways lungeweighted exercise with resistance bands, sideways lunge

Dumbell Squat Jumps

  1. Place resistance band around your lower thighs.
  2. Hold a weight at chest height and position your feet shoulder width apart.
  3. Drop your hips into a squat position.
  4. Drive your hips upwards explosively and jump as high as you can.
  5. Softly land on the balls of your feet.
  6. Repeat.

weighted squat with dumbell and resistance bandweighted squat with dumbell and resistance band

Barbell Squat

  1. Place resistance band around your lower thighs.
  2. Place a barbell on your upper back with an overhand grip.
  3. Position your feet shoulder width apart.
  4. Drop your hips down by pushing your knees to the side, whilst moving hips back.
  5. Remember to: Not drop your chin, keep your chest up and keep your knees inline with your toes. 

 

How to do a barbell squat, with resistance bandHow to do a barbell squat, with resistance band

Barbell Deadlift

  1. Place resistance band around your lower thighs.
  2. Stand with your feet midway under the barbell.
  3. Bend over and grab the bar with both hands, shoulder-width apart.
  4. Bend your knees until your shins touch the bar.
  5. Flex your butt and brace your stomach, lift your chest up and stand up with the weight.
  6. Reverse the movement until the bar returns to the starting position.

 Barbell deadlift with resistance bandBarbell deadlift with resistance band

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