1. Glute Bridge
Loop a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up. Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor.
Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in a straight line. Pause 1-2 seconds, then lower back down and repeat for 12 to 15 repetitions for 2-3 sets.
Tips: Squeeze your glutes and maintain a neutral spine throughout the movement. You should feel it working mainly your glutes (butt) and to a lesser extent in your hamstrings and lower back.
2. Bodyweight Squat
To squat with the band, stand with a mini band looped around your legs, just below the knees, arms at your sides, and feet shoulder-width apart.
Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. Stand up by pushing through your hips. That's one rep. Continue for the full set.
Tips: Keep your knees behind your toes. Keep tension on the mini band by pressing your knees outward against the band, so that your knees do not collapse to the inside. Extend your arms in front of you to sit back more comfortably. Keep your chest up and your back flat throughout the movement.
You should feel it working your glutes, outer thighs, hamstrings, and quads.
3. Donkey Kick
Get down on all your fours and place a mini loop resistance band around your feet. Pull your shoulders away from your ears and your core engaged.
Push the heel of one leg backward against the resistance of the band until it is parallel to the floor. Pause for 1-2 seconds, then slowly return to the start. That's one rep. Continue for the prescribed number of repetitions. Switch legs and repeat.
4. Prone (Lying) Leg Curl
Lie facedown on the ground with the mini-band placed around your to your right ankle and the other to a study non-moving stationary object.
Scoot away from the anchor to create tension. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you comfortably can. Continue for 12 to 15 repetitions. Complete 2 to 3 sets.
Tips: Keep your abs engaged and squeeze your glutes throughout. You should feel it on the back of the thighs and your glutes.