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Directions :Lateral Leg RaisesPlace the mini band around your ankles. Lay on your side with legs straight and directly on top of one another. To strengthen the thigh muscles.SquatsPlace the mini band above your knees. Have your feet shoulder width apart with head and chest up. The Squat is a common exercise that works out the upper legs which means quads.Hamstrings and glutes.Glutes Bridge1. Place the mini band around booth legs just above the knees. Lay on your back with your knees bent at a 90 degree angle, feet flat on the floor and arms at your side. Push your knees so that there is tension on the band. This exercise works out the upper legs, which means quads strengthen gluteus muscles and back muscles.