Instructions

Kickback Machine

1

Adjust the height of the kickback machine’s resistance pad if necessary. Your thigh should be roughly parallel with the floor when it’s on top of the pad.
2

Lift your thigh onto the pad, which should rest below your knee, and then grasp the machine’s handles.
3

Tighten your glutes, exhale and then push your leg down and back as far as you can against the machine’s resistance. Pause for about one second. Other than your leg, your body should remain as still as possible throughout the exercise.
4

Inhale as you return your leg under control to the starting position.
5

Perform eight to 12 repetitions with each leg.

Hip Extension Machine

1

Lie face up on the extension machine’s bench with your hips above the fulcrum and the resistance pad below your knees. Adjust the pad’s position if necessary.
2

Fasten the machine’s belt to keep your hips in place. Hold the handles at the machine’s sides.
3

Exhale as you press the resistance pad forward and down. Stop when your legs are fully extended.
4

Inhale as you lift your legs slowly until you return to the starting position. Do eight to 12 reps.

Weight and Schedule

1

Perform glute workouts two or three days per week. Don’t do the exercises on back-to-back days.
2

Reduce the weight load for any glute machine if you can’t do at least eight repetitions smoothly, using the correct form.
3

Increase the weight by 5 to 10 percent if 12 reps are too easy.