T HE WORKOUT
A. DUMBBELL KNEE- BANDED HIP THRUST Sit with your shoulder blades against an exercise bench, knees bent and feet flat on the floor, a mini band around both legs just above your knees, and holding a dumbbell across your hips with both hands (A). Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees (B). Pause, then slowly lower back to start. That’s one rep. Do 20, then rest for two minutes; repeat for a total of three sets.