- Take a slow, lateral step to the right.
- Extend the left knee, and drive your weight into your right side.
- Flex your knee and lower your body.
- Push back to the starting position.
- Stand on the platform and sideways on the machine.
- Place the pad at just above hip height. Place the working leg over the pad.
- Extend the working leg backwards and flex your glute at the end of each rep.
- Tense your glutes and raise your hips towards the ceiling.
- Once you are at the highest point you can manage, hold the position for a few seconds, and then slowly return to the starting position.
- Push your hips up, so that your butt is elevated and your back straight.
- Lie down with one knee bent and and one with a slight bend.
- Lie on your back on the floor with your knees bent and your feet flat on the ground. Place a barbell across your hips and grasp it with both hands.
- Keeping your arms straight, push through your heels to lift your hips off the ground and raise the barbell.
- Hold the bridge position for a moment, then slowly lower your hips back to the starting position.
