1. Lift this leg as high to the side as you can. Hold for about 2 seconds at maximum height. The height will be limited since the thigh bone or femur has a limited range of motion where the femur fits into the pelvis.

2. Lower your leg back to starting position and perform the next repetition.

Notes: This exercise primarily works the gluteus medius and the gluteus minimus, as well as tensor fascia latae.

1. Slowly force your legs apart using a constant and consistent motion. Push them apart as far as you can. Hold the extended position for about 2 seconds.

2. Bring your legs back together to the starting position and perform the next repetition.

Notes: Abductor machines can have a straight (upright) or inclined seat back. This will determine the primary muscles worked. If your machine has an inclined seat back, the primary muscle worked will be the gluteus medius. If the seat back is straight or upright, the primary muscle worked is the gluteus maximus. This exercise is excellent for increasing upper hip muscle tone.

1. Inhale and move your thigh to the rear until your hip is fully extended backward, i.e., hyperextened.

2. Hold the hyperextended position for 1-2 seconds and return to the starting position.

3. Exhale while you complete the movement.

Notes: This exercise works the gluteals. To a lesser extent it also works the semitendinosus, semimembranosus, and biceps femorus long head.

1. Inhale and take a long step forward, keeping your torso as upright as possible.

2. When your stepping leg contacts the floor, squat so that your shin is perpendicular to the floor and your thigh is approximately or slightly below parallel.

3. Stand back up and return to the starting position. Repeat the same motion on the other leg.

Notes: This exercise can be performed without weights, using dumbbells in your hands or, a barbell across the back of your shoulders like a squat. Instead of standing in one position, you can also perform lunges in walking fashion.

This exercise primarily works the gluteals when taking a normal or shortened step. When you take a long step forward, more emphasis is placed the hamstrings and gluteals while at the same time, stretching the upper quadriceps and hip flexors of the back leg.

This exercise requires good balance. Thus, if you are a beginner or out of shape, you should use supports to assist your balance at the beginning using only your body weight. As you become more comfortable, you can add weight to the exercise.

1. Tuck your opposite leg under your chest with knee touching your chest.

2. Move your tucked leg to the rear and up as far as you can so that your hip is fully extended. Hold this position for about 2 seconds.

3. Return you knee to your chest for the next repetition.

Notes: By keeping your leg straight and fully extended on the lift, this exercise will primarily work the hamstrings and gluteals. If you keep the knee bent, it will only work the gluteals less intensely.

If you desire increased intensity, strap a soft weight around your ankle. This exercise is very popular in aerobics classes.

1. Lift your top leg to an angle of about 70 degrees away from the floor, i.e., upward. Keep the knee almost locked so your leg remains straight. Hold the contraction at the top of the movement for about 2 seconds.

2. Lower your leg to the starting position and repeat next repetition.

Notes: This exercise primarily works the gluteus medius and the gluteus minimus. You can raise your leg in either of three positions: slightly forward, slightly backward, or vertically with the latter being most common. You can increase resistance strapping a weight to a cuff around your ankle or you can use the low pulley as you do when performing cable kickbacks.

1. Grasp the edge or frame support of the machine with your opposite hand to stabilize your body.

2. Raise your leg laterally, i.e., outward, as far as you can.

3. Lower your leg to the starting position for the next repetition.

Notes: This exercise primarily works the gluteus maximus, the deeper gluteus minimus, and the tensor fascia latae muscles.

1. Tilt your pelvis forward and raise your leg backward as high as you can.

2. Lower your leg to the starting position and begin next repetition.

Notes: The extension of your hip is limited by the stress put on iliofemoral ligament. Women tend to be a little more flexible than men and can raise the leg further. This exercise will help develop a shapelier leg while increasing muscle to of the gluteals.

This exercise primarily works the gluteus maximus, and to a lesser extent, the hamstrings, but not the biceps femoris short head.

1. Inhale and lift your buttocks off the floor so that your body is aligned straight from your shoulders, through your abdomen, to your knees. Hold this position for about 2 seconds

2. Lower your body back to the floor to starting position and repeat the next repetition.

Notes: This exercise primarily works the gluteals and hamstrings. This exercise is common in aerobics classes.