- Start with a straight bar attachment set to the bottom of the machine. Squat the weight up into a standing position and walk a few steps back.
- Stand with a staggered stance. Push your butt back to initiate the movement and then push your butt forward until you're back in a standing position.
- To protect yourself from injury, always maintain a flat back on any exercise.
- Use an ankle attachment. Bring a bench over to the cables. The cable should be set to hip 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.
- Use an ankle attachment. Cable should be set all the way to the bottom.
- Take a quadruped position with the cable going across your planted leg.
- Abduct at the hips and raise your leg out to the side.
- Return to the starting position and stop just short of the cables touching back down (to keep tension on the muscle).
- 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.
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