1. Attach a rope handle to the low pulley of a cable machine. 2. Stand facing away from the machine with your feet shoulder-width apart. 3. Reach down between your legs to grasp the rope handle with both hands. 4. With knees slightly bent, hinge at your hips and pull the rope forward, extending to stand upright. 5. Slowly hinge at your hips to return to the starting position.

1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides. 2. Take a deep breath into your stomach and tighten to brace your core. 3. Bend at your hips and knees, lowering the dumbbell to the ground. 4. Push through heels to stand up straight, squeezing glutes at the top.

1. Sit on the machine and place your feet wide apart on the platform. 2. Adjust the seat so that your knees are bent at 90°. 3. Press through your heels to push the platform away, extending your legs without fully locking them. 4. Slowly lower the platform back down by bending your knees.

1. Sit on the floor with your upper back against a bench, positioning the bar across your hips. 2. Grip the bar with an overhand grip to stabilize it and engage your core. 3. Push through your heels to lift your hips, extending until your body forms a straight line from your shoulders to your knees. 4. Squeeze your glutes at the top of the movement, holding for a brief moment. 5. Slowly lower your hips back down to the starting position.

1. Stand in front of a bench, holding a dumbbell in each hand by your sides. 2. Alternate stepping up with each leg. 3. Place the entire foot on the bench and push through the heel. 4. Switch legs at the top of the movement.

1. Lie on the floor with your knees bent and feet flat. 2. Place a barbell across your hips, holding it in place with your hands. 3. Push through your heels to lift your hips until your body is in a straight line from shoulders to knees. 4. Slowly lower your hips back down to the starting position.

1. Stand facing the machine and secure the strap around one ankle. 2. Hold onto the machine for balance. 3. Extend your leg backward and slightly outside in a controlled motion, keeping it straight. 4. Slowly bring your leg back to the starting position. 5. Complete the set and alternate sides.

1. Step onto the machine and start with a moderate pace to get accustomed to the motion. 2. Place your feet fully on each step and grasp the handles lightly for balance. 3. Maintain an upright posture, ensuring your back is straight and your core engaged. 4. Increase the pace or resistance as your comfort level improves for a challenge. 5. Focus on a smooth stepping motion to maintain continuous movement effectively.

1. Lie on the back with your legs fully extended and arms relaxed on the sides. 2. Slowly bring your right knee to your chest, using your arms for support. 3. Keep your left leg extended on the floor. 4. Hold the pose without holding your breath.

1. Sit upright on a mat with your knees bent and feet flat on the floor. 2. Place your hands behind you on the mat, fingers pointed towards your hips. 3. Form a figure-four shape with your legs. 4. Lean forward from the hips with a flat back, feeling a stretch in your right hip and glute. 5. Flex your right foot to protect your knee and increase the stretch in your hip.

1. Lie on your back with both knees bent and feet flat on the floor. 2. Place the left ankle over the right knee, flexing the left foot to protect the knee. 3. Lift your right leg, interlacing fingers behind your right thigh. 4. Gently pull your right thigh toward your chest.

1. Lie face down on the hyperextension bench, pad just below the hip flexors. 2. Secure one leg under pad, let the other leg hang freely, arms crossed over your chest. 3. Slowly lower your torso down, controlling the movement to avoid any sudden drops. 4. Raise your torso back up using your glutes. 5. Complete a few reps, then switch legs and repeat the exercise.

1. Lie face down with hips on a ball and hands on the floor. 2. Lift your legs up keeping them straight. 3. Squeeze your glutes at the top of the movement. 4. Lower your legs slowly back to the starting position.

1. Sit on the ground with a padded bench behind you, barbell directly over your hips. 2. Lean back so shoulders are on the bench, plant your feet, and hold the barbell securely. 3. Driving through your heels to extend your hips and thrust your hips and the barbell up. 4. Form a straight line from your shoulders to your knees, and pause, squeezing your glutes. 5. Lower your hips back with control to return to the starting position.

1. Stand with legs wider than shoulder-width apart, holding a kettlebell in each hand. 2. Hinge at your hips and slightly bend your knees. 3. Swing both kettlebells between legs using hips. 4. Drive hips forward to stand up straight, swinging the kettlebells up to chest height. 5. Return to the starting position and immediately begin the next rep.

1. Stand a step back from a kettlebell with feet shoulder-width. 2. Bend at the hips and grab the kettlebell. 3. Swing it between your legs, keeping arms slightly bent and passive. 4. Drive your hips forward to swing kettlebell up to chest level, exhaling sharply. 5. Let the kettlebell swing back through legs and repeat.

1. Stand with your feet shoulder-width apart, holding a kettlebell in your left hand, overhand grip. 2. Bend at your hips, keeping your back straight and your chest up. 3. Drive through your heels to stand, swinging the kettlebell to shoulder height, elbow slightly bent. 4. Let the kettlebell swing back down between your legs, bending at your hips, not your back.

1. Kneel on all fours, knees under hips, hands under shoulders. 2. Lift the left knee off the ground, bending at 90°. 3. Kick the left leg up and back, driving your heel towards the ceiling. 4. Bring knee back to the starting position and switch legs.

1. Lie on your back, band looped around your thighs just above your knees. 2. Place your feet flat on the ground, hip-width apart. 3. Press through your heels to lift your hips, squeezing your glutes at the top. 4. Lower your hips back down with control.

1. Place a resistance band around your thighs, just above your knees. 2. Lie on your side with your legs stacked, your knees bent at 90° and torso off the ground. 3. Lift your top knee as high as you can to open your hip joint without rotating your hips. 4. Slowly lower the knee to the starting position.

1. Start on hands and knees, band around both thighs, shoulders over hands and hips over knees. 2. Lift one leg away from your body at 45°. 3. Lower your leg to the starting position. 4. Alternate sides.

1. Position the foam roller under your right glute. 2. Support yourself with your right hand roll back and forth. 3. Cross your left leg over your right thigh, with left ankle on right knee to open up your hip. 4. Pause on any particularly tight spots for deeper release.

1. Sit on the floor with your right leg extended, left leg crossed over right, foot flat. 2. Hug your left knee with your right arm to draw it towards your chest. 3. Place your left hand on the floor away from you, then twist your torso to the left side. 4. Breathe steadily, gently pulling your left knee closer to your chest with every exhale.

1. Stand on one leg, other leg slightly raised. 2. Explosively jump to the side, using your arms to help propel your body sideways. 3. Land on opposite leg, bending your knee on landing to absorb the impact. 4. Immediately jump back to the other side.

1. Stand with feet together, hands on the back of a chair in front of you. 2. Lift the right leg until it is parallel to the floor and kick it out to the side. 3. Bring the leg back in without touching the floor.

1. Lie on your back with the left knee bent and the foot flat on the floor, the right leg extended. 2. Lift your hips towards the ceiling by pressing through your heel on the floor. 3. Hold the position for a brief moment, squeezing your glutes at the top. 4. Lower your hips back down and repeat the movement. 5. Keep your extended leg in line with your bent knee throughout.

1. Lie on your back, feet on an elevated surface such as a bench, knees bent. 2. Lift your hips off the ground until your body forms a straight line. 3. Hold the top position briefly, then slowly lower back down. 4. Focus on using your glutes and hamstrings to lift your hips.

1. Lie on your back with knees bent and feet flat on the floor. 2. Pushing through your heels, lift your hips to form a straight line from knees to shoulders. 3. Hold the top position, squeezing glutes. 4. Lower back down slowly. 5. Tap the floor lightly with your hips before lifting again.

1. Stand in a wide stance with a kettlebell between your feet. 2. Bend at the hips and knees to grab the kettlebell, bracing your core. 3. Drive through your heels and straighten your legs and hips to stand. 4. Lift the kettlebell, keeping your back straight. 5. Lower the kettlebell to the ground and repeat.

1. Stand with feet shoulder-width apart and your arms relaxed by your sides. 2. Cross your right leg behind your left and bend both knees, simulating a curtsy. 3. Return to the start position. 4. Repeat on the other leg.