Begin by lying flat on your back with your feet pressed tightly together. Keep your knees bent at a 90° angle with your weight focused on your heels, and your toes pointed straight ahead. Place the resistance band above the knees. Contract your glutes to lift the hips toward the ceiling forcefully. Be sure to keep your core tight and focus on minimizing movement in the lower back. At the top of the rep, push your knees outward as far as they go and hold. Return your knees slowly to the original position. Do not lower the hips to the floor between reps. Hold both the initial and farthest extension for 3 seconds while keeping the glutes tight.
Complete 3 sets of 10 reps. Rest 30-60 between each set.
Level Up: If this is too easy, hold the lifted position for an extra second for each rep. You can also hold a weight over your hips to increase difficulty or take shorter breaks.
Pro Tips:
1. Contract the glutes hard at the top of every rep.
2. Keep the core tight to prevent back pain.
3. To add calf sculpting, complete the exercise on the balls of your feet.
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