(stresses gluteals and upper hamstrings)

Attach the ankle cuff to the end of the cable on the pulley machine. Hook the cuff around your right ankle and position yourself facing the machine. Step back slightly from the machine, creating tension on the cable. Keeping both legs relatively straight, use your gluteal muscles to extend your right leg as far back as is comfortably possible. Hold this position for 1-2 seconds before slowly returning your leg to the starting position. Repeat with left leg.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.