1. Side Lying Clamshell
2. Side Lying Hip Abduction
3. Supine Bridging
4. Prone Lying Hip Extension With Knee Flexion
5. Seated Knee Extension
6. Seated Hip Flexion
7. Standing Squat
8. Standing Knee Flexion
9. Standing Hip Extension
10. Lunges Band at Lateral

Target Muscle

Primary

• Gluteus Medius
• Gluteus Minimus

Secondary

• Deep Hip External Rotators

Steps

1）Lie on your side with both knees bent about 45°.

2）Place the elastic band above the knees.

3）Keep your feet together.

4）Lift the top knee upward.

5）Hold for 10 seconds.

6）Slowly return to the starting position.

7）Repeat 10 times.

Key Points

✅ Keep the pelvis stable.

✅ Feel the glute muscles working.

❌ Do not roll the pelvis backward.

❌ Do not use the lower back to compensate.

Target Muscle

Primary

• Gluteus Medius
• Gluteus Minimus

Secondary

• Tensor Fasciae Latae (TFL)

Steps

1）Lie on your side with the body in a straight line.

2）Place the band around the ankles.

3）Keep the top leg straight and flex the foot.

4）Lift the leg upward about 30–40°.

5）Hold for 10 seconds.

6）Slowly lower the leg.

7）Repeat 10 times. 

Key Points

✅ Keep the pelvis at the neutral position.

✅ Slightly point the toes upward.

❌ Avoid rotating the hip outward.

❌ Avoid trunk side bending.

Target Muscle

Primary

• Gluteus Maximus

Secondary

• Hamstrings
• Core Muscles

Steps

1）Lie on your back with knees bent.

2）Both knees parallel to your shoulder.

3）Place the band over the pelvis for resistance.

4）Tighten your core.

5）Lift your buttocks upward.

6）Form a straight line from shoulders to knees.

7）Hold for 10seconds.

8）Slowly lower down.

9）Repeat 10 times. 

Key Points

✅ Squeeze your glutes at the top.  

✅ Keep the spine neutral.

❌ Avoid arching the lower back.

❌ Avoid pelvic rotation.

Target Muscle

Primary

• Gluteus Maximus

Secondary

• Hamstrings
• Lumbar Stabilizers

Steps

1）Lie face down.

2）Bend the knee to 90°.

3）Attach the band to the ankle.

4）Lift the thigh upward.

5）Keep the pelvis stable at the neutral position.

6）Slowly return.

7）Repeat 10 times.

Key Points

✅ Focus on buttock activation.

✅ Keep the abdomen engaged.

❌ Avoid lower back aching. .

❌ Avoid pelvic anterior tilt.

Target Muscle

Primary

• Quadriceps

Secondary

• Vastus Medialis Oblique (VMO)

Steps

1）Sit upright on a chair.

2）Start with the knee bent.

3）Attach the band behind the ankle.

4）Straighten the knee.

5）Hold for 10 seconds.

6）Slowly lower back.

7）Repeat 10 times.

Key Points

✅ Move slowly and with control.

❌ Avoid leaning backward.

❌ Avoid swinging the leg.

Target Muscle

Primary

• Iliopsoas
• Rectus Femoris

Secondary

• Sartorius

Steps

1）Sit upright.

2）Place the band around the knees.

3）Lift the knee toward the chest.

4）Hold  for 10 seconds.

5）Slowly lower down.

6）Repeat 10 times.

Key Points

✅ Keep the trunk upright.

❌ Avoid leaning backward.

❌ Avoid shrugging the shoulders.

Target Muscle

Primary

• Gluteus Maximus
• Quadriceps

Secondary

• Gluteus Medius
• Hamstrings

Steps

1）Stand with feet shoulder-width apart。

2）Place the band around the knees.

3）Push the knees slightly outward.

4）Lower into a squat.

5）Hold  for 20-30 seconds.

6）Return to standing.

Key Points

✅ Keep knees aligned with the second toe.

✅ Push hips backward.

❌ Avoid knee valgus.

❌ Avoid lifting the heels or toes.

Target Muscle

Primary

• Hamstrings

Secondary

• Gastrocnemius

Steps

1. Stand and hold a support if needed.
2. Attach the band to the ankle.
3. Bend the knee and bring the heel toward the buttock.
4. Hold briefly.
5. Slowly lower down.
6. Repeat 15 times.

Key Points

✅ Keep the thigh vertical.

❌ Avoid hip flexion compensation.

❌ Avoid trunk leaning.

Target Muscle

Primary

• Gluteus Maximus

Secondary

• Hamstrings
• Gluteus Medius
• Core Stabilizers

Steps

1）Stand upright holding a stable support if needed.

2）Attach the thera band around the working ankle and secure the other end in front ankle.

3）Keep the knee slightly bent and maintain an upright posture.

4）Tighten your abdominal muscles.

5）Move the leg straight backward from the hip.

6）Hold for 1–2 seconds at the end position.

7）Slowly return to the starting position.

8）Repeat 15 times.

Key Points

✅ Keep the trunk upright.

✅ Move from the hip joint.

✅ Squeeze the glute muscles at the end range.

✅ Maintain pelvic stability.

Common Mistakes

❌ Leaning the trunk forward.

❌ Arching the lower back.

❌ Rotating the pelvis.

❌ Swinging the leg backward using momentum.

❌ Excessive knee flexion.

Target Muscle

Primary

• Gluteus Medius
• Gluteus Maximus
• Quadriceps

Secondary

• Core Stabilizers
• Adductors

Steps

1. Place the band to pull the front knee inward.
2. Assume a lunge position.
3. Lower into the lunge.
4. Actively push the knee outward against the band.
5. Hold for 10 seconds.
6. Return to the starting position.
7. Repeat 10 times.

Key Points

✅ Keep the knee aligned with the second toe.

✅ Keep the pelvis level.

❌ Avoid knee valgus.

❌ Avoid side-to-side trunk movement.