Glutes Machine

Starting position:

Choose the appropriate weight matching your fitness level. Lean on the glutes machine and rest on your elbows and grab the holders. Fix one leg onto the moving, weighted part of the machine with about a 90-degree angle at your knee. Keep your body core firm with a natural bend of the spine and keep your pelvis in a neutral position.

Exercise:

From the starting position, overcome the weight resistance by pushing the lifted leg backwards. Return to the starting position in the same way. Inhale in the starting position and exhale when pushing backwards. Do the required number of repetitions and then switch legs.

Note:

Make sure your body core is fixed, free of swayback at the waist, when you are overcoming the resistance and keep your pelvis in a neutral position. Return to the starting position using a slow, controlled motion and avoid a sudden relaxation of your muscle tension.

Recommendation:

Begin with a lighter resistance and do not overestimate your abilities.