- Stand with feet together.
- Step back with right foot.
- Return to starting position, then lunge with left foot.
- Start by lying on a bench with your foot resting on top of a box, and cross one leg over the other.
- Push through your heels and raise your hips towards the ceiling, keeping your feet flat on the box.
- Engage your glutes at the top of the movement, pause briefly and then lower your hips back down to the starting position.
- Put your shoulder blades on a bench. Both feet on a low box or a plate.
- Start with your hips up.
- Drop your hips and then push your hips up toward the ceiling.
- Abduct at the hips and raise your leg out to the side.
- Return to the starting position and stop just short of your foot touching back to the ground (to keep tension on the muscle).
