Good Morning/Afternoon. I was just reading the Dispelling the Glute aritcle (https://www.t-nation.com/training/dispelling-the-glute-myth). I was wondering on the on the pendulum quadrupled hip extension exercise you mentioned would I get the same activation if I were to do with resistance bands and free weights (by placing a DB where the knee is) as I would with the machine? Also are there any other exercises you would recommend? I am trying to re-shape and awaken my glutes and hamstrings.
Thanks for your time.