- 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.
- 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.
- Use an ankle attachment. The cable should be set to halfway up 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.
