G L U T E S
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Alternative Exercises
Instructions
1. Lay down on your back with your heels placed at about shoulders width apart and your legs bent at the knees. Your arms should be fully extended on the floor laying down right next to you, with the palms of your hands facing the floor. This will be your starting position. 2. Slowly begin to thrust your hips up through your heels while engaging your hip flexors, glutes, hamstrings, quads & core muscles. Keep thrusting your hips up until your thighs and torso are on the same straight line. 3. Slowly bring your hips back down to it’s starting position while keeping your glutes, legs & core muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp lower back pain. Make sure to focus most of the work load on your hips flexors, legs and core muscles instead of putting negative pressure on your lower back.
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Alternative Exercises
Instructions
1. Lay your upper back on a stable flat bench with your hips unsupported, and your feet flat on the floor placed at shoulders width apart. Keep your knees bent and your head facing forward, with your hands grabbing your waist to give you support. This will be your starting position. 2. Slowly begin to thrust your hips up through your heels while engaging your hip flexors, glutes, hamstrings, quads & core muscles. Keep thrusting your hips up until your thighs and torso are on the same straight line, with your thighs becoming parallel to the floor. 3. Slowly bring your hips back down to it’s starting position while keeping your glutes, legs & core muscles fully engaged. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : STOP immediately if you felt any sharp pain anywhere across your spine. Make sure to focus most of the work load on your hips flexors, legs and core muscles instead of putting any negative pressure on your lower back. Make sure the bench is firm and stationary on the floor and won’t by any chance slide away at any point while performing this exercise to avoid injury.
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Alternative Exercises
Instructions
1. Lay your upper back on a stable flat bench with your hips unsupported, then place a single dumbbell on top of your hips from the front while holding it from both sides. Place your feet flat on the floor at about shoulders width apart with your knees bent and your head facing forward. This will be your starting position. 2. Slowly begin to thrust your hips up using your hip flexors, glutes, hamstrings, quads & core muscles while still holding the weight. Keep thrusting your hips up until your thighs and torso are on the same straight line, with your thighs becoming parallel to the floor. 3. Slowly bring your hips back down to it’s starting position while keeping your glutes, legs & core muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy dumbbell when performing this exercise to avoid getting any lower back, hips and/or hamstrings injury. STOP immediately if you felt any sharp pain anywhere across your spine. Make sure to focus most of the work load on your hips flexors, legs and core muscles instead of putting any negative pressure on your lower back.
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Alternative Exercises
Instructions
1. Lie on your side on the floor while resting on your left elbow, with your right hand grabbing your waist. Keep your right leg fully extended and your other (left) leg slightly bent. This will be your starting position. 2. Raise/lift your right leg all the way up by flexing your right side hips & glutes muscles, with your right leg fully extended and your left leg stationary on the floor. 3. Return your right leg back down to it’s starting position as you keep your right side hips & glutes muscles fully engaged and under constant tension. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Turn to your other side and perform the same motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp pain in your hips and/or lower back while performing this exercise.
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Alternative Exercises
Instructions
1. Lie face down on the floor while supporting your torso on your forearms and your left knee. Keep your elbows bent just below your shoulders level and perpendicular to your torso, with your left knee bent and perpendicular to your hip. Extend your right leg all the way to the back with your knee locked. Your head should remain facing down, with both your feet flexed and pointing down. This will be your starting position. 2. Now use your right leg’s glutes muscles to raise your fully extended right leg all the way up, while the rest of your body remains stationary. 3. Slowly bring your right leg back down to it’s starting position, while keeping your glutes muscles fully engaged and under constant tensions. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while raising your leg up to avoid getting any lower back injury.
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Alternative Exercises
Instructions
1. Get on top of an aerobic stepper (face down) while supporting your torso on your fully extended arms that are holding on to the stepper from both sides, with your left knee bent and resting on the stepper’s edge. Make sure your arms are perpendicular to your torso, with your left knee bent and perpendicular to your hip. Extend your right leg all the way down behind you while keeping your knee locked. Your head should remain facing down, with both your feet flexed and pointing down. This will be your starting position. 2. Now use your right leg’s glutes muscles to raise your fully extended right leg all the way up, while the rest of your body remains stationary. 3. Slowly bring your right leg back down to it’s starting position, while keeping your glutes muscles fully engaged and under constant tensions. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while raising your leg up to avoid getting any lower back injury.
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Alternative Exercises
Instructions
1. Get on top of a stable flat bench (face down) while supporting your torso on your fully extended arms that are holding on to the bench from both sides, with your left knee bent and resting on the edge of the bench. Make sure your arms are perpendicular to your torso, with your left knee bent and perpendicular to your hip. Extend your right leg all the way down behind you while keeping your knee locked. Your head should remain facing down, with both your feet flexed and pointing down. This will be your starting position. 2. Now use your right leg’s glutes muscles to raise your fully extended right leg all the way up, while the rest of your body remains stationary. 3. Slowly bring your right leg back down to it’s starting position, while keeping your glutes muscles fully engaged and under constant tensions. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while raising your leg up to avoid getting any lower back injury.
Alternative Exercises
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Instructions
1. For this exercise you will need to use a Hip Abductors/Adductors Machine. 2. Choose your desired resistance to be used then sit comfortably on the machine where it’s two leg pads are positioned firm against your thighs from the outside, with your legs bent at a 90-degree angle right in the middle. Place your feet down on the machine’s foot platform attached to each leg pad, and keep your feet flexed and pointing forward. Hold on to the two sidebar placed right next to your seat, and keep your torso stationary while held upright & straight. This will be your starting position. 3. Now use your glutes muscles to push against the two leg pads all the way to the outside until you can’t push them anymore. 4. Slowly bring your legs back to their starting position while keeping your glutes muscles fully engaged and under constant tension. 5. Repeat this motion for the recommended amount of repetitions. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any hips and/or lower back injury. Make sure to keep both your feet flexed and pointing forward throughout the entire movement.
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Alternative Exercises
Instructions
1. Stand a couple of feet away while facing a pulley machine or a cross cable machine. Place two small plates on top of each other just a few inches to the left side of the pulley, then step on the plates with your left foot to gain some height. Attach your right ankle to the bottom of the pulley machine. Keep your feet close to each other and fully extended, with a very slight bent at the knees. Both your feet should be a couple of feet away from the pulley so your glutes & hamstrings are kept under constant tension once your right ankle is strapped to the pulley. Lean forward at the hip/waist, while grabbing on to the handles of the machine to give you support. This will be your starting position. 2. Now use your right leg’s glutes & hamstrings muscles to start extending your right leg all the way to the back, while keeping your knee slightly bent. Tip: Make sure NOT to swing your leg when performing this exercise, but rather use a slow and controlled motion to get the best out of this exercise. The rest of your body should remain stationary throughout the entire movement. 3. Slowly bring your right leg back down to it’s starting position while keeping your glutes & hamstrings muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch plates positions and legs, then perform the same movement for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any glutes, hamstrings, knees, hips and/or lower back injury. STOP immediately if you felt any sharp pain in your hips and/or lower back. Make sure to keep both your feet flexed and pointing forward throughout the entire movement.
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Alternative Exercises
Instructions
1. Warp an ankle weight around each one of your ankles, then lie face down on the floor while supporting your torso on your forearms and your left knee. Keep your elbows bent just below your shoulders level and perpendicular to your torso, with your left knee bent and perpendicular to your hip. Extend your right leg all the way to the back with your knee locked. Your head should remain facing down, with both your feet flexed and pointing down. This will be your starting position. 2. Now use your right leg’s glutes muscles to raise your fully extended right leg all the way up, while the rest of your body remains stationary. 3. Slowly bring your right leg back down to it’s starting position, while keeping your glutes muscles fully engaged and under constant tensions. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while raising your leg up to avoid getting any lower back injury.
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Alternative Exercises
Instructions
1. Warp an ankle weight around each one of your ankles, then get on top of an aerobic stepper (face down) while supporting your torso on your fully extended arms that are holding on to the stepper from both sides, with your left knee bent and resting on the stepper’s edge. Make sure your arms are perpendicular to your torso, with your left knee bent and perpendicular to your hip. Extend your right leg all the way down behind you while keeping your knee locked. Your head should remain facing down, with both your feet flexed and pointing down. This will be your starting position. 2. Now use your right leg’s glutes muscles to raise your fully extended right leg all the way up, while the rest of your body remains stationary. 3. Slowly bring your right leg back down to it’s starting position, while keeping your glutes muscles fully engaged and under constant tensions. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while raising your leg up to avoid getting any lower back injury.
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Alternative Exercises
Instructions
1. Warp an ankle weight around each one of your ankles, then get on top of a stable flat bench (face down) while supporting your torso on your fully extended arms that are holding on to the bench from both sides, with your left knee bent and resting on the edge of the bench. Make sure your arms are perpendicular to your torso, with your left knee bent and perpendicular to your hip. Extend your right leg all the way down behind you while keeping your knee locked. Your head should remain facing down, with both your feet flexed and pointing down. This will be your starting position. 2. Now use your right leg’s glutes muscles to raise your fully extended right leg all the way up, while the rest of your body remains stationary. 3. Slowly bring your right leg back down to it’s starting position, while keeping your glutes muscles fully engaged and under constant tensions. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while raising your leg up to avoid getting any lower back injury.
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Alternative Exercises
Instructions
1. Lie face down on the floor while supporting your torso on your forearms and your knees. Keep your elbows bent just below your shoulders level and perpendicular to your torso, with your knees bent and perpendicular to your hips. Elevate your right knee just an inch off the floor, while keeping both your feet flexed and pointing down, with your head also facing down. This will be your starting position. 2. Start kicking backwards and upwards with your right leg while simultaneously straightening your leg and go all the way up until your leg is fully extended, as you squeeze/contract your right leg’s glutes muscles as hard as you can. 3. Slowly bring down your right leg to it’s starting position while keeping your glutes muscles fully engaged and under constant tension. Make sure to bring down your leg in the same manner you used to kick it up in. Only your leg should be moving back and forth while performing this exercise, while the rest of your body remains stationary. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while kicking back with your leg to avoid getting any lower back injury. It is normal for you to also feel a slight burn in your hamstrings muscles while performing this exercise.
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Alternative Exercises
Instructions
1. Get on top of an aerobic stepper (face down) while supporting your torso on your fully extended arms that are holding on to the stepper from both sides, with your knees bent and resting on the stepper’s edge. Make sure your arms are perpendicular to your torso, with your knees bent and perpendicular to your hips. Elevate your right knee just an inch off the stepper, while keeping both your feet flexed and pointing down, with your head also facing down. This will be your starting position. 2. Start kicking backwards and upwards with your right leg while simultaneously straightening your leg and go all the way up until your leg is fully extended, as you squeeze/contract your right leg’s glutes muscles as hard as you can. 3. Slowly bring down your right leg to it’s starting position while keeping your glutes muscles fully engaged and under constant tension. Make sure to bring down your leg in the same manner you used to kick it up in. Only your leg should be moving back and forth while performing this exercise, while the rest of your body remains stationary. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while kicking back with your leg to avoid getting any lower back injury. It is normal for you to also feel a slight burn in your hamstrings muscles while performing this exercise.
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Alternative Exercises
Instructions
1. Get on top of a stable flat bench (face down) while supporting your torso on your fully extended arms that are holding on to the bench from both sides, with your knees bent and resting on the edge of the bench. Make sure your arms are perpendicular to your torso, with your knees bent and perpendicular to your hips. Elevate your right knee just an inch off the bench, while keeping both your feet flexed and pointing down, with your head also facing down. This will be your starting position. 2. Start kicking backwards and upwards with your right leg while simultaneously straightening your leg and go all the way up until your leg is fully extended, as you squeeze/contract your right leg’s glutes muscles as hard as you can. 3. Slowly bring down your right leg to it’s starting position while keeping your glutes muscles fully engaged and under constant tension. Make sure to bring down your leg in the same manner you used to kick it up in. Only your leg should be moving back and forth while performing this exercise, while the rest of your body remains stationary. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while kicking back with your leg to avoid getting any lower back injury. It is normal for you to also feel a slight burn in your hamstrings muscles while performing this exercise.
Alternative Exercises
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Instructions
1. Stand a couple of feet away while facing a pulley machine or a cross cable machine. Place two small plates on top of each other just a few inches to the left side of the pulley, then step on the plates with your left foot to gain some height. Attach your right ankle to the bottom of the pulley machine. Keep your feet close to each other and fully extended, with a very slight bent at the knees. Now raise your right heel up by bending at the knee with the ankle strap attached to it. Both your feet should be a couple of feet away from the pulley so your glutes & hamstrings are kept under constant tension once your right ankle is strapped to the pulley. Lean forward at the hip/waist, while grabbing on to the handles of the machine to give you support. This will be your starting position. 2. Now use right leg’s glutes muscles to start kicking back with your right leg, while simultaneously extending it where the bottom of your foot is facing backwards. Tip : Make sure NOT to swing your leg when performing this exercise, but rather use a slow and controlled motion to get the best out of this exercise. The rest of your body should remain stationary throughout the entire movement. 3. Slowly bring your right leg back to it’s starting position while keeping your glutes muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch plates positions and legs, then perform the same movement for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any glutes, hamstrings, hips and/or lower back injury. STOP immediately if you felt any sharp pain in your hips and/or lower back. Make sure to keep both your feet flexed and pointing forward throughout the entire movement.
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Alternative Exercises
Instructions
1. Warp an ankle weight around each one of your ankles, then lie face down on the floor while supporting your torso on your forearms and your knees. Keep your elbows bent just below your shoulders level and perpendicular to your torso, with your knees bent and perpendicular to your hips. Elevate your right knee just an inch off the floor, while keeping both your feet flexed and pointing down, with your head also facing down. This will be your starting position. 2. Start kicking backwards and upwards with your right leg while simultaneously straightening your leg and go all the way up until your leg is fully extended, as you squeeze/contract your right leg’s glutes muscles as hard as you can. 3. Slowly bring down your right leg to it’s starting position while keeping your glutes muscles fully engaged and under constant tension. Make sure to bring down your leg in the same manner you used to kick it up in. Only your leg should be moving back and forth while performing this exercise, while the rest of your body remains stationary. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while kicking back with your leg to avoid getting any lower back injury. It is normal for you to also feel a slight burn in your hamstrings muscles while performing this exercise.
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Alternative Exercises
Instructions
1. Warp an ankle weight around each one of your ankles, then get on top of an aerobic stepper (face down) while supporting your torso on your fully extended arms that are holding on to the stepper from both sides, with your knees bent and resting on the stepper’s edge. Make sure your arms are perpendicular to your torso, with your knees bent and perpendicular to your hips. Elevate your right knee just an inch off the stepper, while keeping both your feet flexed and pointing down, with your head also facing down. This will be your starting position. 2. Start kicking backwards and upwards with your right leg while simultaneously straightening your leg and go all the way up until your leg is fully extended, as you squeeze/contract your right leg’s glutes muscles as hard as you can. 3. Slowly bring down your right leg to it’s starting position while keeping your glutes muscles fully engaged and under constant tension. Make sure to bring down your leg in the same manner you used to kick it up in. Only your leg should be moving back and forth while performing this exercise, while the rest of your body remains stationary. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while kicking back with your leg to avoid getting any lower back injury. It is normal for you to also feel a slight burn in your hamstrings muscles while performing this exercise.
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Alternative Exercises
Instructions
1. Warp an ankle weight around each one of your ankles, then get on top of a stable flat bench (face down) while supporting your torso on your fully extended arms that are holding on to the bench from both sides, with your knees bent and resting on the edge of the bench. Make sure your arms are perpendicular to your torso, with your knees bent and perpendicular to your hips. Elevate your right knee just an inch off the bench, while keeping both your feet flexed and pointing down, with your head also facing down. This will be your starting position. 2. Start kicking backwards and upwards with your right leg while simultaneously straightening your leg and go all the way up until your leg is fully extended, as you squeeze/contract your right leg’s glutes muscles as hard as you can. 3. Slowly bring down your right leg to it’s starting position while keeping your glutes muscles fully engaged and under constant tension. Make sure to bring down your leg in the same manner you used to kick it up in. Only your leg should be moving back and forth while performing this exercise, while the rest of your body remains stationary. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs positions then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp lower back pain. Do NOT arch your back while kicking back with your leg to avoid getting any lower back injury. It is normal for you to also feel a slight burn in your hamstrings muscles while performing this exercise.
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Alternative Exercises
Instructions
1. Stand tall just a couple of feet away with your left side facing a pulley machine or a cross cable machine. Attach your right ankle to the bottom of the pulley machine with both your legs fully extended. Make sure you stand far enough from the pulley that your right hip is kept under constant tension once you’ve attached your right ankle to the pulley. Now move your right foot just a couple of inches forward to give the cable room to cross freely without restriction. Use your left hand to grab on to the pulley machine to give you support, with your other right hand grabbing your waist to give you some balance. This will be your starting position. 2. While maintaining a straight & stationary posture, engage your right side hips and glutes muscles to push away with your right leg as the rest of your body remains stationary. Continue to push away until you can’t push anymore. Tip : Make sure NOT to swing your leg while performing this exercise, but rather use a slow and controlled motion to get the best out of this exercise. Keep your knee very slightly bent when performing this exercise. The rest of your body should remain stationary throughout the entire movement. 3. Slowly bring your leg back to it’s starting position while keeping your hips & glutes muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch sides and legs, then perform the same exact motion for the same amount of repetitions with your other leg. CAUTION : NEVER use a heavy weight setting when performing this exercise to avoid getting any hips and/or lower back injury. STOP immediately if you felt any sharp pain in your hips and/or lower back. Make sure to keep both your feet flexed and pointing forward throughout the entire movement.
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Alternative Exercises
Instructions
1. Place an aerobic stepper against a pillar or a wall as you stand tall on top of it’s edge, while placing your entire body’s weight on the arch of your feet, with your heels unsupported pointing down and fully stretching your calves muscles. Keep your knees locked and your feet a bit closer than hips width apart, with your head facing forward as you grab on to the pillar with both hands. This will be your starting position. 2. Use your calves muscles to raise your body up through the arch of your feet by elevating your heels and pushing with your feet up. Keep pushing with your feet until you reach your maximum height. 3. Slowly come back down to your starting position, while keeping your calves muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure to maintain a straight posture throughout the entire movement. STOP immediately if you felt any sharp knee and/or ankle pain. It is normal for you to also feel a slight burn in your hamstring & glutes muscles while performing this exercise.
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Alternative Exercises
Instructions
1. Place your right foot on top of the edge of a flat bench or on the edge of a plyometric box, with your torso held upright & straight. Keep your other (left) foot firm on the ground just a couple of inches away from the bench. Make a fist with both your hands and keep your left hand held up, with your right hand held down at your side taking in a stand-by stance (position). This will be your starting position. 2. Push off with your right foot while engaging your right leg’s quads, hamstrings & glutes muscles to lift your body all the way up to gain as much height as you can, while simultaneously changing your arms positions like that of a sprinter as you kick up with your left knee to engage your hip flexors & quads muscles of your left leg. 3. Slowly begin to come back down to your starting position in the same manner you’ve used to lift yourself up in, while fully engaging your legs muscles throughout the entire movement. 4. Repeat this motion for the recommended amount of repetitions. 5. Switch legs, sides and arms positions then perform the same exact motion for the same amount of repetitions. CAUTION : Make sure to always maintain a straight & upright torso while performing this exercise to maximize the engagement of your legs muscles without putting any negative pressure on your lower back. STOP immediately if you felt any sharp knee and/or lower back pain. Make sure to execute slow and controlled movements especially when coming down to your starting position to avoid getting any knees, lower back and/or hips injury. This is also a balance and coordination exercise so expect your core muscles to also get slightly engaged while performing this exercise.
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Alternative Exercises
Instructions
1. Warp an ankle weight around each one of your ankles, then lie down on your side while resting on your left elbow, with your right hand grabbing your waist. Keep your right leg fully extended and your other (left) leg slightly bent. This will be your starting position. 2. Raise/lift your right leg all the way up by flexing your right side hips & glutes muscles, with your right leg fully extended and your left leg stationary on the floor. 3. Return your right leg back down to it’s starting position as you keep your right side hips & glutes muscles fully engaged and under constant tension. Only your leg should be moving up and down while performing this exercise. 4. Repeat this motion for the recommended amount of repetitions. 5. Turn to your other side and perform the same motion for the same amount of repetitions with your other leg. CAUTION : STOP immediately if you felt any sharp pain in your hips and/or lower back while performing this exercise.
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Alternative Exercises
Instructions
1. Place an aerobic stepper against a pillar or a wall as you stand tall on top of it’s edge, while placing your entire body’s weight on the arch of your feet, with your heels unsupported pointing down and fully stretching your calves muscles. Keep your knees locked and your feet a bit closer than hips width apart, with your head facing forward as you grab on to the pillar with both hands. This will be your starting position. 2. Use your calves muscles to raise your body up through the arch of your feet by elevating your heels and pushing with your feet up. Keep pushing with your feet until you reach your maximum height. 3. Slowly come back down to your starting position, while keeping your calves muscles fully engaged and under constant tension. 4. Repeat this motion for the recommended amount of repetitions. CAUTION : Make sure to maintain a straight posture throughout the entire movement. STOP immediately if you felt any sharp knee and/or ankle pain. It is normal for you to also feel a slight burn in your hamstring & glutes muscles while performing this exercise.