This protocol is fully adaptable: 🔥 As a Complete Glute Workout: Do 3-4 sets of each exercise (perfect for home or travel). 🔥 As a Primer/Warm-Up: Do just 1 set before your heavy lifting leg day to maximize muscle recruitment. Equipment needed: Just one resistance band (I suggest medium tension) and a box or a piece of floor. Here are the 9 exercises that will activate every part of your glutes, hamstrings, and quads: 1️⃣ BANDED SIDE WALKS Target: Gluteus Medius (Side booty) & Hip Abductors. Keep tension on the band at all times. Don’t let your knees cave in! 2️⃣ BANDED SQUATS Target: Gluteus Maximus, Quads & Hamstrings. Drive your knees outward against the band as you lower into the squat. 3️⃣ SQUAT JUMPS Target: Fast-Twitch Muscle Fibers, Quads, Calves & Core. Explosive power! Land softly to protect your joints while spiking your heart rate. 4️⃣ SEATED ABDUCTIONS Target: Gluteus Medius & Minimus. Sit on the edge of the box. Lean slightly forward and drive your knees apart. 5️⃣ S...