Curtsy Lunge
"This one really catches up to you," Donlan tells SELF. "It's a great bang-for-your-buck exercise, as it uses all parts of your glutes, abductors (outer hip muscles), and core as your body goes through the movement." If using the band is too hard, start without it.
Loop the band above your knees and stand tall. Step your right foot diagonally behind you, lowering your right knee until it almost touches the ground. Return to start and repeat on the opposite side for 1 rep. Do 3 sets of 15 reps.
Butt Kick-Back With Band
This move hits your glutes and hamstrings (back of thighs).
Sit on the floor and place the band around your toes as shown. Then flip onto your hands and knees with hands under shoulders and knees underneath hips, back flat and head down. Extend your right leg all the way back, kicking it into the air for 1 rep. Do 15 reps, switch sides, and repeat. Do 3 sets.
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