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Place your feet about shoulder-width apart, so that the band is taut but not stretched. Bend your knees slightly and push ...

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How to do it: Warm up for three minutes, run the nine moves back‑to‑back (50 reps each), rest 60 seconds, then repeat once ...

Exercises with weights 5. Lateral step-up This exercise works your glutes, quads, and hamstrings while stabilizing and strengthening your core. Up the intensity by increasing the weight.

These exercises are great to perform before a workout — they will wake up the muscles in your glutes to ensure you are tapping into them when exercising — or as a mini workout on their own.