Lie on your side with your knees bent to about 90 degrees, hips stacked one on top of the other, band looped around your thighs just above the knees. Keeping your feet touching, lift your top knee toward the ceiling like a clamshell opening, driving from your outer hip rather than rocking your pelvis backward to cheat the range. Your hips should stay stacked the whole time — if the top one rolls back, you've traded glute work for momentum. Lower with control and don't let the band snap your knee shut.

PLANS THAT USE IT 4

Band Push / Pull / Legs — Strength (V1)3× / week · beginner

Band Upper / Lower — Density (V2)2× / week · intermediate

Band Bro Split — Classic (V1)4× / week · beginner

Band Bro Split — Endurance (V2)4× / week · intermediate