A trainer says these are the four resistance band moves she uses to build lower-body strength when she’s short on time

Resistance bands are a convenient way to build muscle if you have limited space. They can be thrown into a gym bag or stored in a drawer, and they’re zero hassle to set up and get going.

Resistance bands use tension rather than weight to create resistance for your muscles to work against, and gradually increasing the amount of tension you work against in subsequent workouts will help build strength.

There are several different types of bands, but this workout features loop-style bands, sometimes called booty bands because they are best suited for lower-body and glute-focused exercises.

This workout was created by Tess Castle, a Les Mills UK trainer and presenter, who specializes in Pilates. She uses the Les Mills sculpt band to add resistance to four classic lower-body moves to challenge, and in turn strengthen, your muscles.

If you want your own set of sculpt bands, Les Mills equipment is 15% off at the moment with the code DEC15.

Here’s how to do the four-move resistance band workout for lower-body strength.

1. Single-leg glute bridge

Image credit: Les Mills / Tess Castle

Image credit: Les Mills / Tess Castle

Sets: 3 Reps: 10 each side

• Lie on your back, with your knees bent and feet flat on the floor, band looped just above your knees.
• Raise your right knee so it’s directly above your right hip, keeping your knee bent.
• Engage your core and press through your left heel to lift your hips until they form a straight line from your shoulders to your left knee, squeezing your glutes, keeping your hips level and not arching your back.
• Slowly lower your hips to the floor.
• Do all your reps on one side, then swap sides.

“This is an efficient exercise to increase strength in the glute maximus and glute medius—the stabilizing muscles,” says Castle. “The sculpt band improves pelvic stability, encouraging your hips to stay level and forces you to resist internal collapse of the knee.”

2. Clam

Image credit: Les Mills / Tess Castle

Image credit: Les Mills / Tess Castle

Sets: 3 Reps: 10 each side

• Loop the band just above your knees.
• Lie on your right side, propped up on your right forearm with your right elbow directly below your shoulder.
• Bend your knees and bring them in front of you.
• Keeping your heels together, lift your left knee as high as possible.
• Slowly lower your left knee to meet your right.
• Do all your reps on one side, then swap sides.

“The use of the sculpt band adds resistance to the exercise, creating stronger hip abduction,” explains Castle. “This is a great mobility or rehabilitation exercise to generate better hip alignment, and reduce hip and knee pain.”

3. Back extension

Sets: 3 Reps: 15

• Lie on your front with the sculpt band around your ankles, arms extended in front of you.
• Keep your chin tucked in to keep your spine neutral and press your ankles into the band to make it taut.
• Lift your arms and legs, squeezing your glutes and bringing your shoulder blades together.
• Lower your arms and legs back to the mat.

“Adding the band around the ankles forces the outer glutes (glute medius) to work, engaging the posterior chain more effectively, rather than the legs pulling inward,” says Castle.

“It’s an effective exercise to promote lumbar stability and promote symmetry in the back of the body—your lower back will thank you for this one!”

4. Single-leg stretch

Sets: 3 Reps: 10 each side

• Lie on your back with your legs extended and the band looped around the soles of your feet.
• Place your fingertips lightly on your temples, engage your core, and lift your head and shoulders off the mat.
• Rotate your torso to the left and bring your right knee towards your left elbow, keeping your left leg straight and your left foot pressing into the band.
• Reverse the movements, turning your torso to the right and bringing your left knee towards your right elbow.
• Continue, alternating sides.

“The sculpt band generates deep core activation, engaging the transverse abdominis. Pulling one knee in against the band trains the hip flexors eccentrically and concentrically without over-gripping,” says Castle about the lengthening and shortening of the muscle in this movement.

“This is a superb exercise for runners, or anyone with tight hip flexors, as the band helps to highlight any imbalances you may have. If you lose tension in the band, that’s a muscular imbalance!”