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. Set up the barbell on a squat rack at about chest height. Approach the bar, stand with your feet shoulder-width apart and toes pointing slightly outward, and position yourself under the bar so that it rests on your upper traps.

2. Grasp the bar with your hands wider than shoulder-width apart and lift it off the rack. Step back and get into position, with your feet slightly wider than shoulder-width apart, and your toes turned out slightly.

3. Keeping your core tight and your back straight, lower your body down by bending your knees and hips, as if you’re sitting back into a chair. Lower until your thighs are parallel to the ground, or as close to parallel as you can comfortably go.

4. Drive through your heels and push your hips forward as you return to the starting position.

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. Lie on your back with your arms and legs spread out, forming a star shape.

2. Engage your core and simultaneously lift your right arm and left leg, bringing them towards each other and meeting over your midline.

3. Lower your right arm and left leg back to the starting position and repeat on the other side, lifting your left arm and right leg.

4. Continue alternating sides, maintaining control and stability throughout the movement.