GLUTES & LEG EXERCISES

SQUATS

• STAND INSIDE BAND LOOP. LEGS SLIGHTLY  WIDER THAN SHOULDER WIDTH

• STRETCH BAND OTHER END OVER HEAD TO REST ON SHOULDERS 

• GRASP BAND AT UPPER CHEST HEIGHT

• SQUAT AS LOW AS POSSIBLE, KEEPING A STRAIGHT BACK 

• PUSH UP THROUGH  YOUR GLUTES TO STANDING POSITION

STIFF LEG DEAD LIFT

• FOLD BAND IN HALF AND STAND ON BOTH LOOPS

• GRASP EACH BAND END

• BEND OVER WITH STIFF LEGS 

• STRAIGHTEN UP BY  SQUEEZING THROUGH GLUTES TO  A STANDING POSITION

DONKEY KICK 

• KNEEL ON MAT

• PLACE LEFT TOES IN  BAND LOOP  AND GRASP THE  OTHER END WITH BOTH HANDS 

• PLACE HANDS FLAT ON THE MAT WHILST HOLDING THE BAND 

• KICK LEG BACK AND UPWARDS, SQUEEZING GLUTES  

• SLOWLY RETURN TO STARTING POSITION

• REPEAT ON THE OTHER SIDE  

RESISTED LUNGE

• FOLD BAND IN HALF & STEP ON WITH LEFT FOOT

• ASSUME LUNGE POSITION

• GRASP BAND WITH BOTH HANDS 

• PUSH UP TO A STANDING POSITION WITH A FULLY EXTENDED LEG 

• SLOWLY RETURN TO STARTING POSITION

• REPEAT ON THE OTHER SIDE 

LAYING HAMSTRING CURL

• ANCHOR BAND LOW

• LAY FACE DONE ON THE MAT 

• LOOP BAND OVER FEET AND SECURE AROUND HEELS

• CURL LEGS TOWARDS BOTTOM, SQUEEZING HAMSTRINGS

•  SLOWLY RETURN TO STARTING POSITION

CALF RAISES

• FOLD BAND IN HALF  AND STAND ON WITH LEFT LEG 

• GRASP THE BAND WITH LEFT HAND (PLACE RIGHT HAND ON A CHAIR IF REQUIRED) 

• REST RIGHT LEG ON BACK OF LEFT LEG

• PUSH UP ON TOES UNTIL FOOT IS FULLY EXTENDED

• SLOWLY RETURN TO STARTING POSITION

• REPEAT ON THE OTHER SIDE