30-Minute Resistance Band Leg Workout for Women | Legs, Glutes + Thighs

Hi, I'm Lindsey Baumgren of Nourish Move Love, and I have eight leg exercises with this awesome mini loop resistance band. Find one of these booty bands if you have one. You can always take a sports bra. You could roll that up. You could do all these exercises without the bands and then try come back and add it with the bands. These little things add a lot of fire and intensity to the lower body. And today is all about that lower body. We are going to sculpt, tone, and shape those legs. So join me for this workout. All you need is a mini loop resistance band. And your body weight makes a great traveling workout, too. Like I said, I have eight exercises. Four of them are strength based, four of them are power based. The strength exercises you'll do for 12 reps each. The power exercise you'll do for 30 seconds each. And then we're going to repeat all eight exercises times four sets. You don't have to do any of the timed intervals or the counting. All you gotta do is grab your band and follow along with me. It's gonna be a lot of fun and your legs are gonna be on fire. Fire at the end of this workout, I promise. All right, so let's get ourselves started with a warm up and then we're going to jump right into this booty band workout. Okay, you guys, we're going to start with some good old core twists. So feet are right underneath my hips right here. And I'm just going to twist my core, add a little tap with the feet. Twist and tap. Twist and tap. Nice. You can give yourself a little gaze behind you. Little ponytail whip. There you go. Keep that core nice and tight. A lot of core engagement in today's booty band workout. Stabilizing that upper body as you move that lower body right here. Give me 4, 3, 2, 1. Bring it back to center. This time. Just tap the legs up. Stay low in those legs. Just tap it out. Oh, yeah. You can bet you're gonna do some of this type of stuff with the booty band on. So it's gonna add fire and intensity, really targeting these outer glutes. Okay, Abductors. Abductors. That's what they're called. Push it. You got four. Nice. Three and two and one. Let's step it in and go right into squats. So take it down and up, down and up. Find that squat position. Always takes a minute to wiggle the toes and find it. There you go. I found it. Weight in the heels. Pinky toes go out. Knees drive out towards Them chest is up. There you go. Nice work right here. Nice. Starting to warm up. Those legs getting a little bit lower with each squat exercise. Yep, you got it. Nice. Give me four, three, and two. Last one. There you go. Nice work. Let's actually walk it laterally. So we're gonna go right over here. We're gonna go to my right side. So you're gonna walk two, walk two, stay low in the legs. Yep, you got it. You're gonna do this with your booty band on. Yeah, it's gonna feel good. Feels nice to get. Get it warmed up, though. How low can you get in those legs? There you go. Down. There you go. Nice. Walk it. Two more, two more. One more each way. There you go. Awesome. Now you're going to stand balancing on my right leg. My left leg's just going to kick out, drive in, kick out, drive in. Kick your heel towards me. I want you to squeeze the quad the top of this thigh. Push. There you go. Push. Nice. Now, can you point the toe as you kick? Point. Nice. You got four, three, two, and jabber. Jack or tap. Jack or tap. So low impact right here. High impact. You jack it, you jack it. Start to raise that heart rate a little bit. Yep, there you go. You got 8, 7, 6, 5, 4, 3, 2, 1. I'm going to balance right here on this left leg. This right leg got a soft bend. Right here is what's going to kick. First, start with the heel. Drive the heel to me. Flex the quad. That's the top of the thigh. Push it, push it. Nice. Push. Now, can you switch to that pointed toe? Point the toe. Oh, point it. Little different angle. Ah, you got it. Keep a soft bend in that standing leg. You could always grab a chair or counter. You got four. Nice. Three high knees in two and one. Option A. Drive, drive, drive. Just drive those knees up. Option B. You run it, you run it. Get those knees up. There you go. There you go. Nice. You got 8, 7, 6 butt kicks in 4, 3, 2. Heel to the booty. Heel to the booty. There you go. Stretch out those quads that you just flexed. Stretch it out. Raise that heart rate just a little bit. Nice. Here we go. You got 4, 3, 2. Let's do one more set of lateral walks. I want you to get nice and low in that squat position. Let's actually just pulse that squat position. Pulse it down for eight, seven, six. Hold here. Five, four. Walk to the right. In three, two. Let's walk it. Take it side two, side two, tap, side two, tap. Side two, oh, you ready to put that booty band on? Add a little bit of intensity and fire to this movement. Yep. Two more. That's one and two. Warm. Shake out those legs because they're about to get real warm. Grab some water. And then we're going to put this booty band on for all eight exercises. It's going to be awesome. I'm going with my lighter band. Have a heavier one nearby. We'll see how it goes. This booty band stays on for all eight exercises. So starting around the calfsion ankle area, we're mostly going to keep it here. The last couple exercises will bring it up to the thigh area. Never put this band on your knees. Always below between my ankles and my knee and then always above the knee. Ok. Never on the knee. It's really important. We don't want to hurt the joints. Okay, I'm going to show you your first move. You're going to start standing on your right leg. Left toe, pop. A staggered squat. I love it. It's like an 80, 20 squat. If you've done some of my other workouts, you've probably done it. So it's a staggered squat kick, back rear leg kick. Okay, so this left leg is going to kick, right leg is going to squat. You're going to work both glutes. You got 12 of them. We're just going to do the right side through the first time. We'll do the left side through the second time. You with me? 12 reps. I'm counting them. OK. Get that booty band on nice and secure. Get a little tension on it. Set yourself up. 80% here, 20% here. Squat with a rear leg kick. You're there in three, two. Let's go. So squat and lift. You got 12 reps. Down. Squeeze it. Down. Squeeze. Now, it's not about how far I can lift this back glute, it's about how much I can squeeze that butt. Squeeze it again. You can always add heavier resistance, lighter resistance or no resistance. You get to choose either way. Front glute, back glute. Oh, and balance. Two more up. Last one. Hup. Now I'm going to stay standing on this right leg. We're going to go power. It's 30 seconds. Here's the move. Tap it, jump it, tap it, jump it. You can always take up the jump. You're there for 30 seconds of pure fire standing on the right leg. Left toe taps in three, two. Let's go. Tap it. Explode, tap, explode option tap, squat, tap, stand, tap, stand. You got low impact Right here. High impact. Right here. You choose. Up tap, up tap. Oh, there you go. Yeah, you got it. Come on. Ten more seconds. Yes, you can. Right here. Final five, four, three, two, one. You're out. Two lateral walks. We're going to go to our right. We're going nice and low. 12 reps. Each side counts as one rep. Nice little recover. Let the heart rate come down because these lateral walks actually going to keep my heart rate high. All right, you're there in three, two. To the right. Walk it for two. That's one. Walk it for two. Two, three. How low can you stay? How far can you stretch the band? That's my challenge to you. Those abductors, those outer glutes. Yep, they should be nice and firing. Two more. Come on. One, two. 30 second power move. Go wide, narrow, wide, narrow. I'll show you low impact. I'll start low impact and then I'll take it. High impact. You get to decide. 30 seconds starts in three, two. Let's go. So out. Out. In, in. This is option A. Walk it. Low impact. You're with me right here. Add those arms. Stay low in the legs. High impact. You ready? Out. In. Wide, narrow, wide, narrow. Oh, do you feel it? It's fire, you guys. Fire. Fire in the legs. 10 seconds. Yes, you can. 10 seconds, then we go to strength out. In final. 3, 2, 1. Oh, shake it off. Quad extensions, quad extensions. Let's do standing on the right leg. Standing on my right leg. Keep the band around my right ankle. Take the band around the middle of your left foot. We're getting tricky. Grab a chair if you need it. You're going to kick out and in like we did in the warmup. Toe is pointed towards the ground. 12 reps, focusing on the quad. Okay, just doing this one side. We'll do the other side next time. 12 reps. You ready? Here we go. Balance. Find it. Soft bend right here. Kick out and in. Fight it. It's like you're pushing against water. You're in a pool. You're fighting it. Feeling the quad. That's what I'm focusing on. Oh, my gosh. Put your hand on your quad. Oh. Feel how strong your quad is. Did you know the top of your thigh could do that? How strong is it? So strong. Push out, fight the band. Push out, fight the band. You're so awesome. Push it and fight it. Come on. Two more, two more. Push it. One more, one more. Nice work. All right, bring it back up around the ankles. Here we go. It's a two pulse squat with A quarter turn. I'm going to start facing to the right side. Pulse two. Center. Pulse two. Center. Pulse 2. Back to you. OK, we're going to do the quarter turn, so take it all the way to your right. It's 30 seconds. Two pulse, squat, quarter turn. You can always take the jump out by just pivoting. You're there in three, two. Let's go. Pulse two, center. Pulse two turn. Back to center. There you go. How low? Can you stay in the legs the entire time? Pulse two. Pulse two. Yes. All the fire. Do you feel it? I do, I do. Come on. You got it. Come on. What would it look like If I said two more moves after this? You guys. 10 seconds. Come on. How low can you get? Low. Low. Switch it. Final five. Four, three, two, one. You're out. Oh. Holy bananas. Take that band up around the knees. Above the knees. I should say above the knees. Okay. You're going to want it on your thighs down to the glutes. Glute bridges with a band open. 12 reps. Lift, open, hover. That's one. Okay, we're going to start a glute bridge with a band open. You're there in three. Loose my hair. Three, two. Here we go. So lift, open, hover, lift, open. That's two. You get 12 total. Open. Stretch the band. This is where I'm like, oh, yeah. I could use the heavier resistance right here, Heavy resistance band to really challenge myself to stretch that band. Never letting my butt hit the mat. It's a hover because I'm keeping constant tension on my booty for all 12 reps. Then we're going to burn it out. Our final move. You're going to hold those hips high and you're just going to pulse that band open for 30 seconds. Two more. Let's go. Open. Last one. Hold it high. Open. Hold it here. Just pulse. Pulse tight. Pulses out. Out. Keep your hips lifted to your highest point. It's 30 seconds, right, right here for the burn. Burn it, burn it. Come on. 30 seconds. Open. Open. Tiny pulses. Can you lift your hips just one more inch for the final 10? 9, 8. You got it. 7. Stay with me. 6. Yes, you can. 5, 4, 3, 2, 1. Slowly roll it down. Oh, that feels good. Right? You want to take that band up? Nope. You got three more rounds. Grab some water. That's round one. We got three more to go. Focusing on the other side of the body. Grab some water. Grab a towel. Band goes back down to the ankles. Calf area. Okay. Excuse me. This time I'm standing On my left leg, my right toe is popped. It's that staggered squat. Rear leg lift. Other side. 12 reps, right, 12 reps on the strength. 30 seconds on the power. Are you guys ready to rock and roll? Booty burn, booty burn. All right, 12 reps start in three, two. Let's go. Squat, squeeze, squat, squeeze. 80% in this front glute, 20% back, rear leg, and then I lift it. Balance. Oh, on that balance, you get core, you get hamstrings, you get booty. Yep, there it is. You get it all. Come on, lower body. Burn it. Last one, last one. Oh, that went fast, didn't it? Okay, side tap. Right here. Standing loaded in this left leg, right leg. Tap it, jump it. 30 seconds. Are you with me? 30 seconds. Yes, you can. You're there in three, two. Let's go. Come on. Tap it. Jump. Tap it. Jump. Your option is always take out the jump. You got options. Stretch the band. Explode. Stretch it. Explode. Tap it. Yeah. 30 seconds to raise that heart rate. Plyometrics if you want it. Take out the jump if you don't. Do you feel it? Oh. Let's go. Come on. Yes. Final five. Four, three, two, one. Nice work. Two lateral walks. We'll go to the left this time. Mix it up. Let your breath recover. Yep, that should get you breathless. Shades your heart. Strength, power, strength, power. This is kind of like strength and power in one, right, it's going to keep your heart rate high, low in the legs. Two lateral walks to the left. 12 reps. That's it. You in? All right, I am. You're there in three, two. Let's go. Walk it, walk it, walk it. Yeah. How low can you get? How far can you stretch the band? It's your challenge. Love a good booty band workout. Yes. Take it with you on the road to the cabin. Oh, two more. Hello, glutes. There they are. There they are. Yes. 30 seconds. Wide, narrow, wide, narrow. That's option A. Option B, you walk out. You walk in. 30 seconds start in three, two. Let's do it. Out in. Wide, narrow. How soft can you land on your feet? Focus on that. Out in. Make it quiet. You got a sleeping baby. Quiet. Let's go. Yes. Takes focus, concentration. You got it. Do you feel it? You're in the final 10 seconds. Should start to feel that. Burn, baby, burn. Final five, four, three, two, one. Burn, baby, burn. Okay, band is going to stay around the left, and then it's going to go on the sole of my right foot. Good old quad extensions. How strong is that quad. 12. 12 of them. The heart rate, recover. Soft bend in the standing leg, like I said. Grab something for balance if you need it. Kick out quad extensions. Point the toe towards me. Three, two. Let's go. One. Oh, there it is. Two strong quads. Top of the thighs. You can just stare at it. Stare in amazement at how stinking strong your quad is. Oh, it's kind of fun to isolate muscles, isn't it? You're like, man, I didn't know it could look like that. Could it look like this all the time? Maybe if we do this enough, it'll look like this all the time. Two more. Come on. Last one, last one. Band goes back around the ankles. Two pulse squats. Okay, we'll start on the left of side two. Pulse quarter turn. Two pulse, quarter turn. You can always go for that pivot. Take the hop out. 30 seconds. Starts in three, two. Let's go. Pulse two, center. Pulse two. Side. Pulse two, center. Yeah, you got it. Pulse two, pulse two. Nice work. You're doing it, you guys. Yes, you are. Come on down to the ground for glute bridges after this. Yes, you can. Yes, you can. Pulse two, switch. Pulse two, switch. Pulse 2. Come on. Final 10 seconds. Hang with it. How far can you stretch that band for? 5, 4, 3, 2, 1. You're out. Band comes up above the knees about six inches. Right around the quads. There we go. Down on my back. Glute bridge, band open. Glute bridge band open. 12 of them. You're there in three, two. Let's go. Lift, open. That's one. Hover. Lift open for two. Hover. Yes. You got it. Nice work. Glute bridges. If you got knee pain, joint pain, they are so good for building that booty. So many variations of glute bridges. This band open, that's one of them. It's going to target more of your outer glutes. Yep, as is this whole workout with this booty band on. Right. Challenge to you. You make this harder, you come back, grab one of those heavier bands. That's why I love having a variety. Pack two more. Here we go. Last one. Hold it open, hold it open. Tiny pulses for 30 seconds. Tiny pulses. Keep your hips lifted to your highest point. Now pulse it out, out, out. Tiny pulses. Keep those hips lifted nice and high. Burn out those outer glutes right here. You feel it. You can touch it. I like touching muscle that's working because then I can see it shaking and fatiguing. I know it's turned on. Connect my mind to the muscle it helps if I touch it. Come on, you got it. Finish with me for five. Four, Three, two, one. Take it down. Oh. Stretch it out. Nice work, you guys. Two sets down, two to go. Halfway. Yes. Grab some water. Halfway through. Halfway through. That always feels good, doesn't it? When you're halfway through, you're like, okay, starting was hard. Now I'm halfway. I can do this. Halfway. Halfway. It feels good to be at that halfway point. Take that band back down. Around the calf, shin, ankles. We're back to standing on our right leg. Left toes, pot. Staggered squat, rear leg lift. You got 12 of them. You in in it to win it. I know you are. Okay, 12 of them. We're there in three, two. Let's go. Squat squeeze. Squat squeeze. Now, a lot of times we get questions. People's bands roll up. Specifically, this exercise might make your bands roll up. Helps to wear leggings. Okay, find my balance. I'm trying to talk too much. Or they make these awesome fabric bands, but they're usually more tight. They're harder to use. Right? They're harder to use. Okay, two more, two more. Come on, squeeze it. Last one. Squeeze it. Move this band down just a hair. You ready? We tap to the right or to the left. Sorry. Stay standing on that right leg. Tap, explode. 30 seconds. Starts in three, two. Let's go. Tap it up, tap it up. Side tap, explode. Side tap, explode. Woo. I love this one. One. Yeah. It's a good way to get nice and fiery. Raise that heart rate. Lower body strength training paired with cardiovascular endurance. It's a good one. It's going to shred some calories, I'll tell you that much. It's going to make you stronger. Keep moving. Come on. Final 10 seconds. You got it. Finish with me. Last five, four, three, two, one. Two lateral walks. We'll go back to our right side. Come over here. Catch your breath. Enjoy that rest. 2 lateral walks, 12 reps, the heart rate. Recover HIIT training. Heart rate goes up, you got to give it some place to come down to. The more you come back and do this, the better your recovery time gets. I've been doing a lot of strength workouts over Covid. My recovery time is suffering. Can you tell? Okay, lateral walks. You got 12 of them to the right in three, two. Let's go. Walk it, walk it, walk it, walk it. So people say, why are you doing more strength? Because if you do my workouts, you know I love hiit. Sometimes your body gets tired. Tired of hit and it needs more strength. Needs some recuperation some recovery. It's always good to mix it up. Don't plateau. Come on. Two more, one more. Yep, finish it. There we go. Wide, narrow, squat, jumps out in. That's where you're at for 30 seconds. And I'm with you. I'm doing it with you. Yep. Okay, you ready? We're on in three, two. Let's go. Take it out in. How soft can you land on those toes? That's your challenge. Wide, narrow. Remember, you can always walk it. Walk it, walk it. Great low impact option. I did this a ton postpartum. These bands are so awesome because you still get that cardiovascular energy from the band. Yep. Those lateral walks. Low impact, but cardio. I love it. You guys hang in it. 10 seconds. Stay with it. Yes, you can say it with me. Yes, I can. Finally. 5, 4, 3, 2, 1. Oh. If you don't feel fire, let me tell you. Quad extensions, quad extensions. Band around, sole of one foot. Doesn't matter. Kind of do both. I'm standing on my right leg. Left quad's gonna kick out. Enjoy that recovery time. It is sweaty in here. Point your toe towards the ground. Kick it towards me. Okay, 12 of them. Find that balance to start with. Who? Balance. Core. Hello. 3, 2, 1. Quad for 12. 11. You got it. 10. Flex it. And squeeze, squeeze. Can you hold it for a second? Squeeze, squeeze. I love it. Challenging my core, Challenging my balance. Yep. Big push. Two more, two more. Ah. Last one, last one. Nice work. Okay, band, go back around the ankles. We have those two. Pulse two, pulse quarter turns. We'll start this way. Two pulse quarter turns. Ready? 30 seconds. Starts in three, two. Let's go. Take it. Pulse two, center. Pulse two. There you go. Stay low on those legs the entire time. Okay? Low, low, switch. Low, low, switch. Low, low. Keep constant tension on the band. Stretch, stretch, switch. Come on. You got it. That fire's building. But guess what? You going to go down to the ground for quads in 10 seconds or for glute bridges? Sorry, I'm saying quads because I feel them. I feel like quads. For five, four, three, two, one. Felt them. Yep. Pull that band up six inches above the knees. Here we go. Glute bridge, band open. Glute bridge band open. 12 of them. You're on in three, two. Let's do it. Lift, open. In hover. Lift, open. In hover. Squeeze the booty. That's what we're focusing on. Squeeze it. There you go. Nice. Squeeze, stretch and hover. Squeeze, stretch. You're doing so awesome. Yes. You got this. You guys this. And we finish with that 30 second burnout. Then you get a break. One more time through. You are crushing this lower body workout. Come on. What would it look like? Two more. Yes. Last one up. Open. Hold it here. Tiny push pulses. Tiny pulses. Squeeze your booty. Lift and squeeze. Oh, it burns so good. It burns so good. We're gonna feel it tomorrow. Yes, we are. Nice work, Nice work. You got it. Squeeze your butt. Come on. All you got. You're doing it so awesome, you guys. So awesome, you guys. Can you lift those hips just a little higher? Keep breathing. Keep squeezing. I'm losing. How many? Keep squeezing. Can I say keep pulsing for 10. Nine, eight. You got it. Seven. Stay with it. Six. Yes, you can. Five. Four, three, two, one. Oh. Set it down. That always feels good, right? Nice work. Three rounds down. One more to go. Grab some water. Got a nice sweat mark here on the floor. Water refuel. Wipe off that sweat. We are back in it, you guys. Final round, rounding it out. 30 minutes is what it's going to be of legs with a booty band. No dumbbells needed. It's always good to mix it up. Love the booty band. Check out our other booty band workouts on the blog. We love the booty band because it really targets the muscles you want to be activating the entire time. If you're like, oh, I got knee pain, put on a booty band. You're not properly activating your butt. That's what you're doing here. Okay, guys, eight moves. 12 reps. 30 seconds. You in last round. Standing on this front. What leg is this? Front left leg. Right. Toes popped. 12 reps. You ready? 12 reps. Let's do it squat. Kick it down. Down. Squeeze your booty. Down. Squeeze your booty. There you go. 12 reps. That's it. Last time. You do this move right here. Squeeze your booty. You got it. Squeeze it. One. Last one. Last one. Last one. Ah, there it is. You ready? Tap out to the side. Squat jump. 30 seconds. Last time. You're on in three, two. Let's go. Tap it. Explode. Tap it. Explode. Come on. Yes, you can. 30 seconds. You were made for hard stuff. You're strong. That's why you showed up today, right? That's why you're here. Because you want to get better. Yep. You want to get stronger. Yep. Each rep gets you a little bit closer to that right there. 10 seconds. Let's go. Finish. 5, 4, 3, 2, 1. One more jump. Yes. Lat walks. Which way do we go? We'll Go this way. Okay. Recover. Catch your breath. Lat walks. 12 of them. Each side counts as one. Get low in the legs. Yep. Catch your breath. We walk it. Two walks, two walks in three, two. Let's go. Walk it, walk it. How low can you get in those legs? You got it. Feel that sweat pouring down your back. Hard work, baby. You earned it. Yep. Showed up today. You hit play. You strapped on that booty band and you said, I'm going to do it. So let's Finish. One more, one more. Yeah. Wide narrows ready. Out in 30 seconds. 30. 30 seconds starts in five. Let's go. Three, two, finish. Come on. 30 seconds, right here. Wide, narrow, wide, narrow. You got it. Yes, you can stay with it. Out in. Come on. It burns. I know the quads. You're halfway, halfway. You can always take it. Out, out. Don't stop moving. Keep moving. Stay with me. 10 seconds. Let's go. Finish. Yes, you can. Final five. Four, three, two, one. You're strong. Quads, quads, quads. Okay. Legs for days. Okay. Booty band. Around the other foot, you're going to point that toe. You're going to kick it out right here. This is where you say, oh, my jeans are getting snug because I'm doing so many quad extensions. Yep. Okay, 12 reps. Find the balance on that standing leg. You're there in three, two. Let's go. Ah, there it is. Push. Point the toe. Push out. Stretch that band. Stretch it. Push to me. Come on. Push it. You're strong. Ah, there it is. Soft bend in that standing leg. I just like to run our arms. Gives me something to keep my mind off of how bad my legs burn. One more, one more. Let's go. Out in band goes around the cast and ankles. Here we go. Two pulse squat with a quarter turn for 30 seconds. We start this way. 30 seconds starts in three, two. Come on. Take it down two center. Down two side down two center. Stretch that band. Come on. Constant tension on that band right here. Loaded in the legs the entire time. I like thinking about that soft landing. Still soft landing. You got it. How low can you get? 10 seconds. 10 seconds. We're in it, team. Come on. It's this and glute bridges. Finish, finish. Five, four, three, two, one. Oh, yeah. Holy bananas. Legs on fire for the glute bridge finish. Down to the ground, ground. Down to the ground. Here we go. Glute bridge band open. 12 reps. You're there in three, two. Let's go. Lift. Open in hover. That's one up. Out in that's two. Come on. Up, out. You got it. Lift. Stretch. Nice work, Nice work. Come on. Stay with it, you guys. This and glute bridge pulses for that final burnout. And you're done. You're doing so good. Finish strong. Here we go. Nice work. Come on, you got this. Up, open. Let's go. Two more, then we hold at the top. Lift. Open. Last one. Hold it here, hold it here. Just pulse. It's 30 seconds. What do you got for me? Come on. All you got. That's what I want. Squeeze your butt. It should be on fire. Yes. You feel it Pulse that band. It should be hard. Your legs should want to collapse in at this point. You're in that home stretch. It's the final 15 seconds. Yes, you can. Stay with it. Lift your butt just one inch higher. Yes, you can. One inch higher. Hold it here and squeeze. And pulse. 10, 9. This is it. 8, 7. All you got. 6 as you can. 5, 4, 3, 2, 1. Take it down and take the band off. Yes. Take the band off. We wanted to do that, right? We're gonna stay right here for the stretch because that band is off. Start by just pulling your legs up towards you. Oh, you feel that butt stretch? You're like, oh, it's so, so tight right there. Pull it in. Nice work, you guys. Awesome job. Take a nice long body stretch. Arms go long, legs go long. Let's stretch out that booty from all that band work. Pull your right knee into your chest. Pull it slightly out towards your right armpit. Open up this hip flexor right here. Awesome work. So much outer booty work. I love that one. I hope you guys did, too. Take it up. Flex the foot option to climb up the toe. Hold here. Point the toe, flex the foot. Go get that quad a little bit. Yeah. Nice. Nice work. Roll out the ankle. That feels good. We're going to get this. This is the ultimate stretch after a booty band workout. Figure 4, Cross Ankle, Cross the knee and then pull in. As you push away with the ankle, pull in. It's a counter stretch and you're like, yep, there's that outer booty. That's really going to be sore tomorrow. That's the part that's going to be sore. Nice work, you guys. Pull in just a little bit harder. Nice. Send both legs long. We're going to switch it out. Other side. Pull the other leg in towards the chest and then slightly out towards the armpit. That feels so good, right? Awesome work. I hope you like this booty band workout. It's been popular on the blog for a while. So we were like we're going to add a full video all the way up. Climb the leg, point the toe, flex the foot. Love having that full length follow along video add so much motivation. We have so many full length workout videos for you to choose from. Whether you want legs, whether you want upper body, core. All right, here we go. Take it across. Counter stretch. This feels so good for that outer booty. You find it all@nourishmovelove.com check out our YouTube channel, Nourish Movelove. Lots of workouts for you guys. Lots of, lots of workouts. Pull it in a little bit tighter finish. Grab the inside arches or soles of your feet and just roll back and forth. Happy baby. Now cross those ankles. Roll up to a seated position facing you guys. Awesome job. You can stick around and stretch. We have a full stretching route routine for the lower body on the blog. You can check that out. We'll link it below here. Otherwise, thanks so much for joining us. Come back, work out with me again. I'd love to see you have an awesome day and find more workouts at nourishmovelove. Com.