Move
5 BARRE3 MOVES THAT GET EVEN BETTER WITH THE RESISTANCE BAND
The resistance band may look simple, but it can make a major difference in your workout. We checked in with Katie Lovell, an expert from the barre3 Training team, to find out how this key prop can make some of our most beloved moves even more challenging. Read on for her tips on how to make the best use of this hard-working prop.
And remember, using the resistance band adds a very challenging layer. If at any point you feel the burn shifting away from your muscles and into your joints, ditch the band or adjust your body. Remember: Where you feel the muscle burn is your body’s way of telling you which muscles are working.
MOVE #1: NARROW ATHLETIC V
HOW TO DO THIS MOVE WITH THE BAND
Stand tall, and squeeze your inner thighs together. Bring the center of the band behind your thighs, about 3 inches above your knees, and then bring both sides around the front and tie a bow. Standing upright, click your heels together, keeping your toes 3 inches apart. Lift your heels, bend your knees, and hold. The balls of your feet press evenly into the floor, and your heels are hovering above the ground and actively squeezing together. Your outer thighs actively push out into the band like crazy, and your hips stay underneath your shoulders.
WHERE YOU FEEL THE BURN
In this move, you are going to feel a big burn in your glutes and outer thighs. You also might notice a little heat building in your calves and quads. You will want to make sure the band is 3 inches above your knees. If it’s tied too high on your thigh (too close to your hips), you will not get as much of an increase in resistance.
WHY IT’S EVEN BETTER WITH THE BAND
This move is a major burner for your outer thighs and seat. When you add the band, you get even more sensation in the outside of your seat. As your form stays buttoned up, the targeted muscles can engage even more. As you continue to squeeze your heels together WHILE pressing your knees against the band, you will get the most out of this posture.
When adding movement, you should focus on pushing against the band as you lower, and resisting against the band as you lift up. Fight the urge to use momentum to make it easier!
MOVE #2: BRIDGE LIFTS
HOW TO DO THIS MOVE WITH THE BAND
Sit down, and bring your inner thighs together. Bring the center of the band behind your thighs, and then bring both sides around the front and tie a bow about 3 inches above your knees. Lie down, and step your feet a little wider than your hips. Push your heels into the floor and bring your hips off the ground, keeping your rib cage connected to the floor.
WHERE YOU FEEL THE BURN
You are majorly targeting your glutes—the max, the med and the min! If you start to feel the work shift to your lower back or knees, stay lower in the posture.
WHY IT’S EVEN BETTER WITH THE BAND
The band adds a lot of sensation to this move, and delivers a more intense burn. By ensuring that the band stays right above your knee, you will find more resistance on the band.
Keep your knees pressing into the band as you drop your seat toward the ground. This is where your knees will try to cave in, causing your seat to turn off. You should press the band out in both directions, because you want your glutes working in both directions. Pressing into the band like crazy will ensure this big muscle group knows how to work effectively. As you teach your glutes to fire the right way, they can help you move more efficiently throughout your day, protecting your body from injury by taking over the load they’re supposed to carry.
MOVE #3: UPRIGHT CORE WITH LAT PULLS
HOW TO DO THIS MOVE WITH THE BAND
Place the band over the barre with equal lengths hanging down on each side. Sit down facing the barre with the ball behind your tailbone, and grab onto the band straight out in front of you. Keep your wrists and arms straight the entire time. Sit up tall with your feet flat on the floor. Start to hinge back a few inches over the ball, and feel your abdominals begin to fire. Take an inhale, and on the exhale push the band toward the floor, forming an upside-down “V.” As you inhale, bring the band up to its starting point.
WHERE YOU FEEL THE BURN
In this move, you’re going to feel your abdominals heat up, as well as a big burn in your lats. This posture has a tendency to creep into your neck. It’s important to note that if you feel a burn where you would ask for a neck massage, let some resistance out of the band by moving your grip lower.
Remember to keep your shoulders wide and down your back, and release tension in your jaw. This will ensure the right muscles are turned on.
WHY IT’S EVEN BETTER WITH THE BAND
The more slowly you move with the band, the more you will feel this. Pulling down on the band fires all 360 degrees your abdominals—including your rectus abdominus, obliques, and lats. This will lead you closer to body balance. To work more in your obliques, you can pull one arm down at a time, fighting the urge to twist your torso.
Your lats are very large, wing-shaped muscles in your back. Because of our modern-day lifestyle they’re often weak from underuse. This move will teach them how to turn on, at the same time engaging your core to keep your spine protected.
MOVE #4: SUMO SQUATS
HOW TO DO THIS MOVE WITH THE BAND
Bring your inner thighs together. Bring the center of the band behind your thighs, and then bring both sides around the front and tie a bow, about 3 inches above your knees. Step your feet out wider than your hips, with your toes slightly turned out. Sink your seat back. Push your heels into the ground, allowing your seat to sink back and your knees to track slightly over your ankles. Use your thighs to press against the band. Your tailbone reaches back, and your core engages to protect your back. Let your shoulders relax.
WHERE YOU FEEL THE BURN
In this move, all the muscles that make up your glutes and outer thighs are working. You might feel it in your quads, too. However, if you feel too much heat in your quads, you’re most ilkley dropping too low. Your seat either cannot handle the load, or your pushing your weight too far forward in your feet.
WHY IT’S EVEN BETTER WITH THE BAND
To feel your glutes and your outer thighs, spend time pushing your knees out into the band. If you continue to push into the band as you lower AND lift, you will really kick your glutes and outer thighs into gear!
You will likely find more burn by moving slowly. If you have lots of control and little momentum, the burn will increase.
MOVE #5: DIAMONDS
HOW TO DO THIS MOVE WITH THE BAND
Sit down, and bring your inner thighs together. Bring the center of the band behind your thighs, and then bring both sides around the front and tie bow, about 3 inches above your knees. Lie down on your right side, bending your knees and bringing your heels, hips, and shoulders to create one long line. Lift your shins off the ground, then lift your top knee off your bottom knee.
WHERE YOU FEEL THE BURN
In Diamonds, your glutes are working, especially the outside of your seat. This is a tough posture! If the burn moves into your hip flexors, try to lean forward to where your top hip is slightly in front of your bottom hip.
WHY IT’S EVEN BETTER WITH THE BAND
The band allows your glutes the opportunity to work even harder for you. Find your glutes engaging on the way down with your leg, not just on the way up. The band will make your leg want to lower quickly, but your muscles should help you fight this urge. As you lower your leg, you’re actually building a lot of muscle! Work hard to find resistance in both directions with slow and meaningful movement.
As you can see, we’re huge fans of the resistance band. But as with any prop, move, or posture in barre3, listen to your body to know what you need. If you find that you experience negative pain while using the band, know that you are free to ditch it at any time.
Did you know you can filter by prop in our new online workout experience? For workouts featuring the resistance band, simply click “Filter” in the upper right corner of your screen and select “Resistance Band” in the Props section.
Don’t have a band at home yet? You can order yours here.
The resistance band may look simple, but it can make a major difference in your workout. We checked in with Katie Lovell, an expert from the barre3 Training team, to find out how this key prop can make some of our most beloved moves even more challenging. Read on for her tips on how to make the best use of this hard-working prop.
And remember, using the resistance band adds a very challenging layer. If at any point you feel the burn shifting away from your muscles and into your joints, ditch the band or adjust your body. Remember: Where you feel the muscle burn is your body’s way of telling you which muscles are working.
MOVE #1: NARROW ATHLETIC V
HOW TO DO THIS MOVE WITH THE BAND
Stand tall, and squeeze your inner thighs together. Bring the center of the band behind your thighs, about 3 inches above your knees, and then bring both sides around the front and tie a bow. Standing upright, click your heels together, keeping your toes 3 inches apart. Lift your heels, bend your knees, and hold. The balls of your feet press evenly into the floor, and your heels are hovering above the ground and actively squeezing together. Your outer thighs actively push out into the band like crazy, and your hips stay underneath your shoulders.
WHERE YOU FEEL THE BURN
In this move, you are going to feel a big burn in your glutes and outer thighs. You also might notice a little heat building in your calves and quads. You will want to make sure the band is 3 inches above your knees. If it’s tied too high on your thigh (too close to your hips), you will not get as much of an increase in resistance.
WHY IT’S EVEN BETTER WITH THE BAND
This move is a major burner for your outer thighs and seat. When you add the band, you get even more sensation in the outside of your seat. As your form stays buttoned up, the targeted muscles can engage even more. As you continue to squeeze your heels together WHILE pressing your knees against the band, you will get the most out of this posture.
When adding movement, you should focus on pushing against the band as you lower, and resisting against the band as you lift up. Fight the urge to use momentum to make it easier!
MOVE #2: BRIDGE LIFTS
HOW TO DO THIS MOVE WITH THE BAND
Sit down, and bring your inner thighs together. Bring the center of the band behind your thighs, and then bring both sides around the front and tie a bow about 3 inches above your knees. Lie down, and step your feet a little wider than your hips. Push your heels into the floor and bring your hips off the ground, keeping your rib cage connected to the floor.
WHERE YOU FEEL THE BURN
You are majorly targeting your glutes—the max, the med and the min! If you start to feel the work shift to your lower back or knees, stay lower in the posture.
WHY IT’S EVEN BETTER WITH THE BAND
The band adds a lot of sensation to this move, and delivers a more intense burn. By ensuring that the band stays right above your knee, you will find more resistance on the band.
Keep your knees pressing into the band as you drop your seat toward the ground. This is where your knees will try to cave in, causing your seat to turn off. You should press the band out in both directions, because you want your glutes working in both directions. Pressing into the band like crazy will ensure this big muscle group knows how to work effectively. As you teach your glutes to fire the right way, they can help you move more efficiently throughout your day, protecting your body from injury by taking over the load they’re supposed to carry.
MOVE #3: UPRIGHT CORE WITH LAT PULLS
HOW TO DO THIS MOVE WITH THE BAND
Place the band over the barre with equal lengths hanging down on each side. Sit down facing the barre with the ball behind your tailbone, and grab onto the band straight out in front of you. Keep your wrists and arms straight the entire time. Sit up tall with your feet flat on the floor. Start to hinge back a few inches over the ball, and feel your abdominals begin to fire. Take an inhale, and on the exhale push the band toward the floor, forming an upside-down “V.” As you inhale, bring the band up to its starting point.
WHERE YOU FEEL THE BURN
In this move, you’re going to feel your abdominals heat up, as well as a big burn in your lats. This posture has a tendency to creep into your neck. It’s important to note that if you feel a burn where you would ask for a neck massage, let some resistance out of the band by moving your grip lower.
Remember to keep your shoulders wide and down your back, and release tension in your jaw. This will ensure the right muscles are turned on.
WHY IT’S EVEN BETTER WITH THE BAND
The more slowly you move with the band, the more you will feel this. Pulling down on the band fires all 360 degrees your abdominals—including your rectus abdominus, obliques, and lats. This will lead you closer to body balance. To work more in your obliques, you can pull one arm down at a time, fighting the urge to twist your torso.
Your lats are very large, wing-shaped muscles in your back. Because of our modern-day lifestyle they’re often weak from underuse. This move will teach them how to turn on, at the same time engaging your core to keep your spine protected.
MOVE #4: SUMO SQUATS
HOW TO DO THIS MOVE WITH THE BAND
Bring your inner thighs together. Bring the center of the band behind your thighs, and then bring both sides around the front and tie a bow, about 3 inches above your knees. Step your feet out wider than your hips, with your toes slightly turned out. Sink your seat back. Push your heels into the ground, allowing your seat to sink back and your knees to track slightly over your ankles. Use your thighs to press against the band. Your tailbone reaches back, and your core engages to protect your back. Let your shoulders relax.
WHERE YOU FEEL THE BURN
In this move, all the muscles that make up your glutes and outer thighs are working. You might feel it in your quads, too. However, if you feel too much heat in your quads, you’re most ilkley dropping too low. Your seat either cannot handle the load, or your pushing your weight too far forward in your feet.
WHY IT’S EVEN BETTER WITH THE BAND
To feel your glutes and your outer thighs, spend time pushing your knees out into the band. If you continue to push into the band as you lower AND lift, you will really kick your glutes and outer thighs into gear!
You will likely find more burn by moving slowly. If you have lots of control and little momentum, the burn will increase.
MOVE #5: DIAMONDS
HOW TO DO THIS MOVE WITH THE BAND
Sit down, and bring your inner thighs together. Bring the center of the band behind your thighs, and then bring both sides around the front and tie bow, about 3 inches above your knees. Lie down on your right side, bending your knees and bringing your heels, hips, and shoulders to create one long line. Lift your shins off the ground, then lift your top knee off your bottom knee.
WHERE YOU FEEL THE BURN
In Diamonds, your glutes are working, especially the outside of your seat. This is a tough posture! If the burn moves into your hip flexors, try to lean forward to where your top hip is slightly in front of your bottom hip.
WHY IT’S EVEN BETTER WITH THE BAND
The band allows your glutes the opportunity to work even harder for you. Find your glutes engaging on the way down with your leg, not just on the way up. The band will make your leg want to lower quickly, but your muscles should help you fight this urge. As you lower your leg, you’re actually building a lot of muscle! Work hard to find resistance in both directions with slow and meaningful movement.
As you can see, we’re huge fans of the resistance band. But as with any prop, move, or posture in barre3, listen to your body to know what you need. If you find that you experience negative pain while using the band, know that you are free to ditch it at any time.
Did you know you can filter by prop in our new online workout experience? For workouts featuring the resistance band, simply click “Filter” in the upper right corner of your screen and select “Resistance Band” in the Props section.
Don’t have a band at home yet? You can order yours here.
