The Butt, Leg, and Shoulder Exercise You Can Do Anywhere

Squats are an amazing exercise for your legs and butt — but why let your lower body have all the fun? This move, the resistance band overhead squat, works your shoulders and adds an additional challenge for your core.

“The resistance band overhead squat is an amazing full-body exercise,” explains fitness expert Brett Hoebel, creator of the 20-Minute Body and trainer on season 11 of The Biggest Loser. “You’ll definitely feel it in your shoulders, and it’ll help strengthen your lower back.”

To do the exercise, you’ll need an elastic resistance band with handles, available for about $15 online. Step into the handles of the resistance band with your feet slightly wider than hip-distance apart. Grab the middle of the band with an overhand grip and raise your arms straight overhead. Bend at your knees and hips until your thighs are parallel to the floor (or as far as you can go). Pause, then stand up. That’s one rep. Perform three sets of 8 to 12 reps.

Related: The 3-Move Calf Crusher Workout

For proper form, be sure to lock out your arms and keep them in line with your ears during the entire exercise. “Think of punching the ceiling,” Hoebel tells Yahoo Health.

Another trick: Slide the plastic handles of the resistance band to the side so that you step on the fabric, not the handles, Hoebel says. This will give you a better base of support, locking in better form and allowing you to use a more challenging resistance band.

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