The double banded toe tap is a great activation exercise for the glutes. I will often use this exercise as part of my warm-up, and with clients, or occasionally as a workout finisher if I totally want to light up my glutes. While this exercise burns a lot, it is not taxing cardiovascularly. I performed it right after I had done a brutal conditioning workout, hence why I was out of breath when I was talking in my video :).
To perform this exercise:
Place one resistance band just above the knees, and one directly below. I prefer to place the bands directly above and below the knees, versus around the ankles, as I find that it allows people to engage their glutes much more. Rather than place the band lower down towards the feet, I will just use thicker bands. If the bands vary in thickness, the thicker band should be above the knees.
Get into a partial squat position. Keep one leg planted and totally stable, and lightly reach laterally with the other leg, return to the starting position and repeat. When your other leg is moving laterally, the glute of the planted leg has to work big-time to prevent your knee from falling in. This exercise is much tougher than it looks!
1) Stay in a partial squat position the entire time. Do not stand up.
2) Keep your knee stable. The knee of the planted leg should remain completely stable, and should not deviate mediately or laterally.
3) Do not allow your pelvis, torso, or shoulders to rotate, or shift laterally. Your body should remain completely centered the entire time, and not lean towards the side of the glute that is working. This is cheating!
4) Maintain a tripod foot the entire time.
5) Select a tension of resistance band that allows you to do this.
6) Go until you burn out or your form fails, and repeat with the opposite side. Do 3 sets per side. Enjoy!!