1. Start by sitting on the ground with your upper back against a sturdy bench or box. Your knees should be bent with your feet firmly planted on the ground.

2. Place a barbell across your lap, just below your hip bones. You can use a padded bar or wrap a towel around the bar to make it more comfortable.

3. Tighten your core and drive your hips up towards the ceiling, pushing your feet into the ground to activate your glutes.

4. Pause at the top of the movement, squeezing your glutes for a second or two.

5. Slowly lower your hips back down to the ground and repeat for the desired number of repetitions.

1. Sit on the leg extension machine with your back against the pad. Your legs should be under the padded lever and your feet pointing forward.

2. Adjust the pad so that it’s placed above your feet and not at your shins. Your legs should create a 90-degree angle between your thighs and calves. Grasp the handles on the sides of the machine for support.

3. Using your quadriceps, extend your calves all the way out so that they align with your thighs.

4. Hold for a second then slowly begin to lower the weight back down.

1. Sit on the hamstring curl machine with your back against the pad. Position the stationary pad so that it rests firmly on your thighs.

2. Place your legs on the rounded pad so that your lower calves are resting on it, knees slightly bent, not overextended. You may have to adjust your seat back or height or the rounded pad position to achieve the proper set up.

3. Using your hamstrings, curl your legs back toward your body. Grasp the handles on the thigh pad for support.

4. Hold for a second and then, in a controlled motion, return your legs to starting position.

1. Start by standing in front of a sturdy bench or step, holding a dumbbell in each hand by your sides.

2. Place one foot onto the bench or step, pressing through your heel to lift your body up onto the step. Keep your core engaged and your shoulders back as you step up.

3. Lower yourself back down to the starting position, using the same foot to step down. Repeat for the desired number of repetitions before switching to the other leg.

1. Stand with feet slightly apart, holding a dumbbell in each hand.

2. Slowly push yourself up onto the balls of your feet, squeezing your calf muscles as you lift your heels as high as you can.

3. Pause for a second at the top of the movement, then slowly lower your heels back down towards the ground.

4. Another option is to stand on a step and start the movement by lowering your heels toward the ground, feeling a stretch in your calves. (Make sure to keep your core tight and your back straight throughout the movement.)

1. Begin by standing tall with your feet hip-width apart.

2. Raise your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.

3. Lower your right leg and repeat the movement with your left leg, while raising your right arm up towards the ceiling.

4. Continue alternating legs and arms, moving at a quick pace.