- Stand straight with your feet slightly apart and hold a kettlebell in one hand.
- Bring the same leg as the arm holding the kettlebell behind you, squat down until your back knee touches the ground, keeping your back straight.
- Return to the starting position and repeat.
- Use an ankle attachment. Cable should be set all the way to the bottom.
- Face sideways with the ankle attachment on your outside leg. Walk a few steps away.
- 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).
- Use an ankle attachment. The cable should be set to the bottom of the crossover machine.
- 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.
- Anchor the band at hip level. Take a few steps away until the band is taut.
- Push your hips back while keeping your back flat until you feel a stretch in your hamstrings.
