Using this resistance band is easy. Simply place the band around your legs or glutes as per your training needs. For leg workouts, you can do squats, lunges, or leg raises. For glute exercises, try hip thrusts or donkey kicks. When using, make sure the band is properly positioned and doesn't slip. Also, start with a lower resistance level if you're new to using resistance bands. To maintain the band, keep it clean and dry. Avoid exposing it to sharp objects that could tear the textile. If it gets dirty, you can gently wipe it with a damp cloth.