These bands may be small in size, but they pack a big workout. For a lower body workout, wrap these bands around your ankles or around your knees. You can use them with squats, lunges, bridges, and almost every other movement. By placing the bands around your lower body, it makes you fire your glutes. So that bikini body you’ve been wanting? Right around the corner. Workout recommendation: 3 sets of 15 reps: Air Squats, Side-step lunges, Glute bridges.