Main musclesMinor muscles
Booty band
Banded hip thrust
Where the band goes: Just above the knees
You also need: Bench or couch
BandBooty band
Fabric hip circle, mini loop band
Fabric hip circle, mini loop band
Main musclesGlutes
Minor musclesHamstrings, Side glutes
LevelIntermediate
Try3 sets of 12
How to do it
- Sit on the floor with your upper back against the edge of a bench or couch.
- Put your feet flat, hip-width apart, and push your knees a little apart against the band.
- Push through your heels and lift your hips until your body is flat like a table from knees to shoulders.
- Squeeze your glutes, then lower slowly.
TipKeep your chin tucked and look forward, not at the ceiling.
AvoidArching your lower back at the top.
