Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Glutes
Attach an ankle strap to a low pulley and face the machine.
Hold the frame and lean slightly forward.
Kick your leg back and slightly up by squeezing your glute.
Return slowly. Finish your reps, then switch legs.
Arching the lower back to kick higher.
Swinging with momentum instead of muscle.
Pause for a second at the top for a full glute squeeze.
12-20 reps with moderate weight work best.
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