1. Choose the comfortable yet challenging weight 2. Keep your leg in about 90 degree angle 3. Push through your heels and drive to your glutes 4. Contract glutes at the top and slowly and controlled return * For more efficient glute engagement do not sit the weight down, maintain your posture and do not go too low - maintain small but effective range of motion.

1. Step slightly back, enough to feel some resistance. 2. Put your weight on one leg and hold on to the cable for support 2.Bend your knees slightly and keep your abs tight, 3.Slowly kick your leg back until your hip is extended and your glute is contracted . 4. Focus on squeezing the glute, holding it for 1-2 seconds and return back to the starting position.

1. Push with your foot, maintain slow and controlled motions * You can either face forward (Quad and Glute engagement) or you can stand on angle (Hamstring and Glute Engagement)

1. Pick weight which feels right. Not too heavy but still challenging 2. Push the weight through your glutes 3. Squeeze your glutes and hold at the top *Your hands should flow freely, strength and push should come from your lower body.

1. Attach Cable to your ankle 2. Choose lighter weight 3. Step to your side, far enough to comfortable squat 4. Squat and push your hips backwards (Put the tension on glutes) 5. Push through your heel and return to your starting position

1. Pick the weight which is heavy enough 2. Push through your heels 3. Squeeze Glutes

1. Buckle up tight 2. Push with your heels 3. Slow and controlled return to your starting position

1. Squat down 2. Push with your heels 3. Maintain the same position throughout the whole motion 4. Slowly and controlled return to starting position

1. Adjust your posture, keep the pad above your hips. 2. Squeeze your glutes and bring the weight upwards 3. Pause at the top and return to your staring position in a slow and controlled way