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10-minute daily booty band routine

Seven easy moves, one set each, to wake up your hips and glutes. Good before a run, a workout or a long day of sitting.

You need: A booty band. Length: Every day, about 10 minutes. Level: Beginner.

Day 1 · Every day: Hips and glutes

  1. Clamshell (booty band): warm-up, 1 easy set
  2. Banded glute bridge (booty band): warm-up, 1 easy set
  3. Lateral band walk (booty band): warm-up, 1 easy set
  4. Banded squat (booty band): warm-up, 1 easy set
  5. Standing kickback (booty band): warm-up, 1 easy set
  6. Fire hydrant (booty band): warm-up, 1 easy set
  7. Side-lying leg raise (booty band): warm-up, 1 easy set

Each week gets a little harder: week 2 adds two reps per set, week 3 adds a set, week 4 adds both. After week 4, move to a stronger band and start again.