Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front squats can also provide a strength boost to your groin, hip flexors, and calves.

  1. Stand on the band with your feet slightly wider than shoulder width.
  2. Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.
  3. Lower as if you’re sitting down into a chair. Keep your chest up, abs firm, and feet flat.
  4. Rise back up to the starting position.
  5. Repeat for 8–12 reps.