Muscular quadriceps are the product of squat mechanics, aka knee and hip movement. You don’t need to do a super deep squat either to activate the five-headed quads in the front upper thigh.
Below your bum are three hamstring muscles that tie into both the hip and knee joints behind your body.
Primarily referring to the most prominent hip flexor muscles, iliopsoas, that bends the leg at the thigh and lifts the knee higher than the waist.
Banded-Donkey-Kicks
Get down on all fours, wrap the resistance band around your left foot and grab the other end of the band with both hands.
Kick back with your left leg and squeeze the glutes.
Switch legs and repeat.
Position your hands under the shoulders and your knees under the hips, tighten the core and keep your back straight. Exhale as you increase tension in the resistance band and kick back
Banded-Single-Leg-Glute-Bridge
The banded glute bridge uses the same technique and movements as the classic glute bridge exercise.
A resistance band glute bridge is therefore considered a more challenging exercise, but also a more effective bridge workout.
The banded glute bridge is a popular addition to a resistance band workout routine, a workout incorporating multiple bridge variations, or it simply makes for a great warmup exercise if you are working your glutes against weights.
Mobility
Lie down on the mat with your back flat, your hands supporting your head, and lift your legs to a 45-degree angle.
Lift your shoulders and bend your knees, bringing them toward your elbows.
Lower your torso back to the mat, extend your legs, and return to the initial position.
