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Glute exercises
Name of exercise:   GLUTE CABLE ROWS: SEMI-CIRCLES
Start Position Middle Position Finish Position
What to do: Attach ankle straps to your ankles.  Place a weight on the floor for you to stand on.  Adjust the cable pulley so that it is all the way to the floor.  Stand up straight facing the weights on one leg with a weight or platform under the foot you are standing on.  It helps if you grab onto the poles to keep your balance.  Flex your foot so your toe is pointed as much upwards towards you head as you can.   If you are doing your right leg begin by extending the leg back and out in a clockwise motion.  If you are doing your left leg use a counter-clockwise motion.  Bring the leg out and then back towards your rear in a semi-circular motion.  When you get to where you leg is behind you bring it right back towards the weight next to your other foot and continue with the next repetition. 
Don't Forget to: Be sure to stand upright. When you bring your leg back and around do not bend over.  Only move the lower part of your body. 
Equipment needed: Cable pulley machine, ankle straps
Muscles worked: Glutes, some hamstrings

 

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