- Place your legs on the platform with your feet at shoulder width.
- Release the weight and extend your legs fully, without locking your knees.
- Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the pad. This will put your lower back in a rounded position, which is very dangerous.)
- Raise the weight back to starting position.
- Adjust machine settings to fit your height. Sit with back flat against pad, legs together.
- Slowly press legs apart against resistance. Pause at peak.
- Slowly return legs to starting position. Repeat for desired reps.
- Stand on the platform and set the pad just over the opposing hip of the working leg.
- Place the working leg over the pad.
- Press your leg outward. Aim to get the longest range of motion possible.
- Stand on the platform and sideways on the machine.
- Place the pad at just above hip height. Place the working leg over the pad.
- Extend the working leg backwards and flex your glute at the end of each rep.
