Squats

• Muscles involved: All major muscle groups of the lower body
• Start Position (picture 1): Stand with your feet shoulder width apart on the resistance band. Hold the handles at your shoulders.
• Finish Position (picture 2): Drop down, as if you were going to sit in to a chair, while keeping your core tight, eyes forward and torso upright. You should maintain a flat back and try and get your thighs parallel to the ground. Try not to let your knees drift above your toes.

Hip Thrusts

• Muscles involved: Gluteus (butt) and hamstrings
• Start Position (picture 1): Lie down with your back flat and feet on a bench or chair and arms at your side.
• Finish Position (picture 2): Raise your hips upward while squeezing your backside (gluteus) and holding them in the air for two seconds.

Reverse Lunges

• Muscles involved: All major muscle groups of the lower body
• Start Position (picture 1): Affix the resistance band to a stationary object and hold the handles at your chest (keeping your feet square to the object you are facing).
• Finish Position (picture 2): Step one leg backwards and drop that knee straight towards the ground. The knee that drops backward should never touch the floor though. The thigh that stayed forward should be parallel to the floor. After ample repetitions switch legs.
• Alternative: Walking lunges

Wall Sit

• Muscle involved: Quadriceps (front of the thighs)
• Start Position (picture 1): Sit back with your back against a wall, thighs parallel to the floor, and knees directly over your heels.
• Finish Position: Same as above!

Hip Abduction (Leg Raise)

• Muscles involved: Hip flexors and gluteus
  Start Position (picture 1): Affix one end of the resistance band to a stationary object and the other end to your outside ankle.
• Finish Position (picture 2): Raise your outside leg up laterally (away from your body). After ample repetitions switch legs.

Hip Adduction (Groin)

• Muscles involved: Groin
• Start Position (picture 1): Affix one end of the resistance band to a stationary object and the other end to your inside ankle.
• Finish Position (picture 2): Pull your leg in towards the midline of your body (away from the stationary object). After ample repetitions switch legs.