For strength exercises, choose something that will challenge your body in the right way.
Usually this type of ankle weight comes with removable weights, each weighing around 1.
Unrack the bar and extend your free leg forward at about a 45° angle while keeping the other foot planted on the platform.
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Gluteus Maximus The gluteus maximus is the largest of the three muscles that make up the buttocks.
Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
Not only are your glutes your primary hip extensor muscles and important for how you look from behind, they are also important for hip and lower-back health as well as sports performance.
Keeping your knee bent, push the sole of one foot up toward the ceiling.