Butt – Single Leg Hip Thrust with Short Resistance Band

Bands:

Place the resistance band around your hips.

Body Positioning:

Lie on your back on the ground.

Movement:

Lift one of your legs, and bridge your hips up toward the ceiling while pushing
into the heel that stays on the floor. Hold for 2 – 3 seconds. Return to starting position and repeat for 10 – 15 times.

Points to remember:

Try to squeeze into your glutes as much as you can while
lifting your hips. Focus on pushing the heal into floor for maximal glute  activation.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.