1. Squat

1: Place the hip band around your thighs, just above your knees.

2: Stand with your feet shoulder-width apart and your toes pointing slightly outward.

3: Keep your chest up and engage your core muscles.

4: Slowly lower your body down into a squat by pushing your hips back and bending your knees.

5: Keep your knees in line with your toes and your weight in your heels.

6: Pause for a second at the bottom of the movement, then push through your heels to return to the starting position.

7: Repeat for the desired number of reps.

2. Glute Bridge

1: Place the hip band around your thighs, just above your knees.

2: Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.

3: Keep your arms by your sides with your palms facing down.

4: Engage your core muscles and press your lower back into the ground.

5: Push through your heels to lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.

6: Keep your knees in line with your toes and your weight in your heels.

7: Pause for a second at the top of the movement, then lower your hips back down to the starting position.

8: Repeat for the desired number of reps.

3. Side Steps

1: Place the hip band around your thighs, just above your knees.

2: Stand with your feet shoulder-width apart, your toes pointing forward, and your knees slightly bent.

3: Keep your chest up and engage your core muscles.

4: Step out to the side with one foot, keeping tension on the band.

5: Follow with your other foot, bringing your feet back to shoulder-width apart.

6: Repeat for the desired number of reps, alternately stepping to the left and right.

4. Plank Jack

1: Begin by placing the hip band around your ankles and get into a plank position with your arms straight and your fingers pointing forwards.

2: Make sure your body is in a straight line from head to heels and engage your core.

3: Keeping your feet together, jump your legs out to the sides, then jump them back together to complete one repetition.

4: Repeat this movement for 10-15 repetitions, or until you feel your core and leg muscles starting to tire.

5. Banded Hip Abduction

1: Place the hip band around your legs, just above your knees.

2: Lie on your side with your legs bent and your feet stacked on top of each other.

3: Engage your core muscles and roll your top leg up towards the ceiling, keeping tension on the band.

4: Pause for a second at the top of the movement, then slowly lower your leg back down to the starting position.

5: Repeat for the desired number of reps, then switch sides.

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