Glute 

Keep your ribs down and chin tucked, with your upper back anchored to the bench. Drive through your heels, lift your hips until your torso is parallel to the floor, and squeeze the glutes hard at the top without arching your lower back.

Stand facing the cable with the handle in the opposite hand to the working leg. Hinge from the hips, keep your spine neutral, and let the cable guide your reach. Keep all your weight through the standing foot and squeeze the glute to return to standing. Use the back leg for balance rather than lift it.

Use your back foot purely for balance — all your weight stays through the front foot. Hinge from the hips with a neutral spine, feel the stretch in the glute and hamstring, then squeeze the glute to bring yourself back up.

Keep your hips square and your chest steady. Kick straight back only as far as your glute can contract — if your hips twist, you’re losing tension. Control the return and keep your core tight throughout.

Lie face down on the bench or machine with your hips just off the edge. Lift your legs behind you by squeezing your glutes and hamstrings, keeping your back still and avoiding any swing. Control the lower phase to stay in tension.

Sit tall with your core braced and lean forward slightly to bias the upper glutes. Push your knees out with control, squeeze at the widest point, and return slowly without letting the weight pull you in.

Lie face down on the bench with your knees bent and feet turned out in a frog position. Place your feet on the Smith bar and press it up behind you by squeezing your glutes — keep your hips still, core tight, and avoid using your lower back to move the weight.

Anchor your upper back on the bench and keep one foot planted with the other lifted. Hold the dumbbell on your hip, drive through your heel, and squeeze the glute hard at the top without letting your hips rotate. Use a slow lower to keep full tension on the working side.

Lie on your back with your feet planted and ribs down. Drive through your heels, lift your hips until your body forms a straight line, and squeeze the glutes hard at the top without arching your lower back. Control the lower to stay in tension.

Stand side-on to the cable with the cuff around your ankle. Keep your hips square and toes slightly turned in, then lift your leg out to the side using the upper glute — not momentum. Control the return and keep your body still to stay in tension.

Keep your spine long and hinge from the hips with a soft knee bend. Lower until you feel a stretch through the hamstrings, then lift by pushing your hips forward & squeezing your glutes — not by lifting your chest.

Stand on a small platform and step back into a long lunge, lowering your hips with control. Keep a slight forward lean, push through your front heel, and use your glutes to pull yourself back up to standing.

Sit slightly sideways on the seat and place your working foot in the centre of the platform. Keep your hips square, brace your core, and press the sled away using your outer quad and glutes. Lower with control and avoid locking out at the top.