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.

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.

Stand on a small step with the cable set low behind you. Hinge from the hips with a soft bend in your knees, keeping your spine long as you let the cable pull your hands slightly behind your legs. Feel the stretch through your hamstrings, then drive your hips forward and squeeze your glutes to stand tall.

Place the band just above your knees and keep your hips square. Lift your knee out to the side using your glute, not momentum, and avoid twisting or leaning your torso. Push against the band the whole time to increase tension.

Stand in a wide stance with toes turned out and hold the cable close to your chest or between your legs. Sit your hips down and back, keeping your knees out and chest lifted. Drive up through your heels and squeeze your glutes at the top without locking out.

Stand with feet hip-width apart and hold the dumbbells in front of your thighs. Hinge from the hips with a soft bend in your knees, keeping your spine long as you lower the dumbbells down your legs. Feel the stretch through your hamstrings, then drive your hips forward and squeeze your glutes to stand tall.

Stand in a split position with your back foot elevated on a bench and a barbell resting across your upper back. Lower your back knee toward the floor while keeping your front shin vertical, then drive through the front heel to stand tall. Keep your core braced and torso steady throughout.

Place your front foot on a small step and hold a V-handle attached to a low pulley. Step into a split stance, keeping your chest lifted. Lower your back knee toward the floor while keeping your front heel grounded, then drive through the front leg to rise. Maintain a steady torso and control the cable pull throughout.

Stand on a small step with the barbell on your upper back. Step one foot back into a lunge, lowering your knee toward the floor. Drive through the front heel to return, keeping your torso tall and hips steady.

Set up with your back foot on a bench and the Smith bar on your upper back. Step your front foot forward, lower your back knee toward the floor, then drive through the front heel to stand. Keep your torso steady and hips level

Stand on a small step with the Smith bar on your upper back. Step one foot back into a deep lunge, lowering your knee toward the floor. Drive through the front heel to return, keeping your torso tall and hips steady.

Stand with one foot inside a stirrup handle attached to a hip-height pulley. Press your foot down and slightly back, mimicking a stepping motion. Squeeze your glute as you extend, then return with control.

Stand slightly side-on to a low pulley and step over your working leg on the cable. Push your leg back and out on a diagonal line, squeezing your glute. Return with control, keeping your torso steady.

Lie face down on a bench with your hips close to the edge and your feet hanging off. Bring your heels together and knees wide. Drive your feet up toward the ceiling, squeezing your glutes, then lower with control.

On all fours, place a dumbbell behind your knee and squeeze it tight. Lift your bent leg up toward the ceiling, squeezing your glute, then lower with control without letting your hips rotate.

Hold the end of the landmine bar at waist height and step one leg back into a lunge. Lower with control, then drive through the front heel to stand tall, keeping your torso upright.

Hold the end of the landmine bar with both hands and hinge at the hips. Push your hips back while keeping your spine neutral, then drive through your heels to stand tall.