I was using 120 lbs, which is a significant amount of weight for what I'm doing.
- Place one resistance band above your knees and one mid-shin height (or around your ankles). Get into a partial squat stance.
- Grab onto the cable attachment or band, row it in towards your body, and keep it in that position. Your upper arms and elbows should be relatively close to your sides, and your shoulder blades drawn together and down. You can also pretend that you are crushing something in your armpits.
- Lightly press your knees out against the bands, but make sure that they remain in line with your toes. When you do this, you should feel your outer upper glute muscles (glute meds) kick in.
- Now with complete control, and while remaining in the squat stance, walk backwards for about 3-6 steps per leg. Now the tough part, walk forward with complete control to the starting position. When you do this, your quads will be on fire.
- You must remain in a squat stance for the duration of the exercise. Many people cheat by slowly standing up so they don't have to use the muscles in their legs to the same extent, or they will hinge their hips back and tip forward in their torso, and will basically get pulled forward by the cable/band. Remain in a squat stance and in an athletic position.
- It's is crucial that you pay attention to your body position. Your torso and hips should remain level, and facing straight ahead. Your head, torso and hips should remain stacked. There should be no rotation occurring in your torso, spine, and hips. Your knees should remain in line with your toes and should not cave in or fall out.
- Maintain a tripod foot for the duration of the exercise. Your weight should remain on the mid/back of your feet, and all of your toes down, particularly your big and baby toes. Many people lose their balance because they lose this ever important tripod base, and end up tipping forward.
You can make this exercise easier by using less resistance, and not using the additional band resistance.
You can make this exercise more challenging by using more resistance, and increasing the tension of the bands.