Muscles worked: Glutes, quads, hamstrings and shoulders. How to do it: Stand upright with both feet in the middle of the resistance band. Take one end of the band in each hand and hold your hands by your sides. . Lower into a squat position, pushing your bum back and down. At the same time, holding the band, lift your arms over your head, extending your arms, but not locking them at the elbow. Return to start.