Get ready to tone and tighten up your backside.
Next up, it's time for Bulgarian split squats. Stover explains,"[This is] a unilateral exercise that can be tweaked to target the glutes and hamstrings by hinging forward at the hips."First, get yourself into a typical lunge position using a bench, chair, or stairs. Keep one leg elevated on the bench while the knee on your other leg is in line with your heel. Now that you're ready, hinge forward just a bit as you also push back.
To perform a side-lying hip raise, start out by laying down on your side. Keep your knees bent and your feet together. Make sure your hips and shoulders form a single line while the arm that's supporting you is in line under your shoulder. Kick into action by raising yourself up with your hips off the ground and lifting your top leg. As you do, make sure to activate your glutes, keeping your knee bent and flexing the top foot. Pause for a moment like this before returning starting position.
In this position, squeeze your glutes while pressing down on your feet as you lift your hips and push your knees out. This will create resistance from the band. Don't arch your lower back while performing the movement. Instead, tuck your pelvis as you squeeze your glutes. Pause before returning to the starting position. Your goal should be three sets of 15 to 20 reps.
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