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1) 12 Banded Glute Bridges With a 12-inch resistance band looped above your knees, lie on your back with your knees bent and feet planted. Lift your pelvis into a hip extension and squeeze your glutes. Hold for one second, then lower.  2) 10 Staggered-Feet Banded Squats (per leg) Keeping the resistance band in place, stand with your feet hip-width apart and staggered so your right toes line up with your left heel. Do 10 squats; switch your stance and repeat. 3) 10 Banded Reverse & Lateral Leg Lifts (per leg)  Lower the band to above your ankles and stand with your feet shoulder-width apart. Lift your right foot back until you feel resistance, then lift it to the right. Keep your legs straight and toes pointed; don’t allow your back to arch. Complete all reps on one leg before switching. 

Peter sucheskiFeet banded squatsLateral leg liftsDumbbell step upsபக்கவாட்டு கால் லிஃப்ட்