Banded Frog Pumps Bailey said that these will not only target your glutes, but also your inner thighs a bit. Similar to a glute bridge, lie on your back with a booty band around the bottom of your thighs. Keep your knees bent and facing outward and the soles of your feet together. Plant your palms by each side, facing down. Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees. Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged. Lower down to the ground; this is considered one rep. Bailey suggested doing 15 to 20 reps. Image Source: Bailey Ducommun