- Use an ankle attachment. Bring a bench over to the cables. Put the bench at incline level. The cable should be set to shoulder height.
- Push your ankle straight back, extending at the hip. Hold for a one count when you feel a contraction in your glutes.
- Then flex at the hips until you are back into your original position.
- Start with a straight bar or easy bar attachment .
- Place the bar in your elbows, squat straight up and then walk back a few steps.
- Break at your knees and hips to initiate the squat. Make sure you maintain a flat back.
- Squat all the way back to a standing position.
- Use an ankle attachment. The cable should be set halfway up the crossover machine.
- Start with a bent knee position. Push your ankle straight back, extending at the hip. Hold for a one count when you feel a contraction in your glutes.
- Then flex at the hips until you are back into your original position.
- Begin by standing with your feet about hip-width apart and holding the bar in the crook of your elbows, with your palms facing towards your body.
- Keeping your core engaged and your back straight, bend at the hips and lower your torso forward until it is nearly parallel to the ground.
- Push through your heels to extend your hips and raise your body back to the starting position.
