Top Ten Exercises

  1. Buff bum squats (Medium to Heavy band recommended)
  • Position the  booty band around your thighs just above the knee. Feet hip width apart
  • Now, lower yourself into the classic squat, but as you do so, move your knees upwards, stretching out the band as far as you can without moving your feet


     2. Fire hydrant (Light to Medium band recommended) 

  • Position yourself on all fours on a gym mat, with your thighs and arms vertical and your shins parallel to the floor.
  • Loop your booty band around both legs, just above knee level.
  • Tighten your abdominal muscles and arch your back slightly.
  • Now, swing one of your legs outwards from the hip, keeping your lower leg straight so your foot comes out to the same extent as your knee, and then back to the starting position. The movement should be slow and controlled, with no jerking.


  1. Glute kickbacks (Light to Medium band recommended)
  • To start, stand up straight with your feet together, and your booty band looped around your legs just below your knees.
  • Position your weight on your dominant leg, kick your non-dominant leg back, moving from the hip and without bending the knee.
  • Push back to the full extent possible, stretching the band.
  • Return smoothly to the starting position and repeat for the other leg


  1. Lateral band walk (Medium to Heavy band recommended)
  • Loop a booty band around your legs just above the knee, and stand with your feet planted on the floor about shoulder-width apart.
  • Lower yourself about halfway to the classic squat position, with your thighs around 45-degrees from vertical.
  • Now take two steps to your right, stretching the band as you step, and then two steps back to the starting position.



  1. Side leg lifts (Light to Medium band recommended)
  • Start this exercise lying on your side.
  • Your lower leg should be bent at the knee to provide a stable platform, and your upper leg should be straight.
  • Wrap a booty band around both legs, below the knee.
  • Keep your torso straight, in line with the upper leg, and don't lean forward or backward.
  • Now, raise your top leg as far as you can without moving the muscles in your lower back. You should aim for an angle of at least 45-degrees.
  • Smoothly return to the starting position to complete one rep.


  1. Glute raises / banded Glute bridge/bridge pulse (Medium to Heavy band recommended)
  • Sit on the floor or a gym mat with your knees bent at a right angle, and your feet roughly hip-width apart.
  • Loop a resistance band around both legs above the knee.
  • Now, lie down with your back on the floor, knees still bent, and arms out, pressing onto the floor for stability.
  • The first move is to push your knees apart from the band until they are around 45-degrees from the vertical.
  • Next, thrust your hips up until they are at around knee height.A pulse can be added for that extra burn
  • Then, relax back to return your hips to the floor, and finally, bring your knees together to the starting position. 



  1. Ankle Jumping Jacks (Light band recommended)
  • Loop the band around your ankles, and start with your feet close together, toes facing forward.
  • Next, jump, and as you do so, move your legs apart to land with your feet spaced wide, and toes pointing outwards at a 45-degree angle.
  • Jump again and bring your feet back together before you land. That's one complete rep.


  1. Buff Bum Lunge (Medium to Heavy band recommended)
  • This exercise starts from a standing position, with your booty band placed around both legs, in the middle of your thighs. Your feet should be shoulder-width apart.
  • To begin, take one big step forward and lower yourself down until your back knee almost touches the ground. 
  • Drive through your front heel and thigh to press yourself up to a standing position. 
  • Repeat the movement on both sides. 


  1. Donkey kick (Medium to Heavy band recommended)
  • Start in the same position as the fire hydrant drill, but this time instead of moving your leg outwards, move it backward, so that your thigh forms a straight line with your back, keeping your knee bent so that your foot kicks upwards with each repetition.
  • You can either alternate between legs on each rep, or do a whole set with one leg and then switch for the second set


    10.  Banded seated abductor ( Medium recommended)

  • Sit with your legs bent at the knee, and feet planted firmly on the floor.
  • Keep your back relaxed throughout the exercise, either straight or slightly leaning forward.
  • With a resistance band looped around your legs above the knee, move your knees outwards in a controlled motion, and then gradually return them to the center. 
  • Squeeze motion rather than a jerk motion


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