This is a great exercise for anyone needing glute activation, hip stability, or core stability: It’s a functional exercise that hits all three – very high bang for buck! This is thanks to the limited knee movement and high hip range of motion. You can control the level of resistance by using a heavier or lighter band. Unlike many other exercises, this has a relatively limited depth through it’s effective range.

Here’s how to do it:

• Stand with the band just above the knees, and step back half a step with one foot.
• Keeping all your body weight on the front foot, sit down and back slightly with the hips – no more than a quarter of your full squat depth.
• Keep a neutral spine as you squat, allowing your chest to “bow” forward.
• Make sure your front knee doesn’t go past your toes. Another way to think about this is trying to reach the back wall with your bum.
• Keep both hips facing forward; don’t let the “back” hip rotate backward.
• Push through the front heel and squeeze glutes to return to starting position.
• Push both knees out slightly into the band as you squat and return to standing.

Check out the video to see it in action!