The glutes are one of the biggest muscles in your body, so working them is not always the easiest of feats, but getting into a workout that shows results and a workout that you can easily do at home will get you to booty happiness in no time.
Set up with the resistance band in a tabletop position. Fold the band in half; loop the band around the right foot (just below the ball of the foot); flex the right foot and then take both sides of the band into the right hand; pull on the band until the right hand is below the right shoulder, and press the band into the floor. Press the right palm down firmly to hold the band in place. Start with the right toes resting on the floor or your mat. (Note: If this exercise causes any strain to the wrists you can always lower yourself down onto the forearms.)
Stack the shoulders over the wrists and make sure the knees are set up directly below the hips. Level off the hips so that the right hip is in the same line as the left hip. Keep the hips level and firmly pull the abdominal muscles in and upward toward the spine to support the lower back.
Activate the glute muscles to lift the right leg up toward hip height. With control, slowly lower the right leg back down, allowing right toes to touch the floor. Activate gluteal muscles again to lift the right leg back up toward hip height. Repeat 10 times.
Hold the right leg up toward hip height; engage the glutes to lift the right leg up and hold (lift and hold the leg above the hip just an inch or two). Repeat 10 times.
Hold the right leg up toward hip height, and start to bend and stretch the right knee. Try to maintain the height of the right leg while just focusing on a small bend and big stretch/lengthen as you extend the right leg back to straight. As you straighten the right leg, press into the right heel. Repeat 10 times.
Repeat the entire exercise sequence on the left leg.
