Place a mini band just above your knees, around your thighs. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Position your arms at your sides with palms facing down for stability. Push your knees outward slightly to create tension in the band. Brace your core and squeeze your glutes. Drive through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Hold the top position briefly, focusing on maximum glute contraction. Lower your hips back to the starting position with control.
查找课程
