Hips and Glutes
Hip Abductions/Adductions
Muscles worked: Adductors, Abductors, Glutes
How to use: To perform a hip abduction movement, sit with your knees together and adjust the pads so that they are gently pressing on the sides of your thighs. Sit back into the bench and grip the handles for extra support. Push outwards on the pads with your knees. Then return to the starting position with control. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-Tip: Superset your workout by doing the adductor exercise quickly followed by the abductor exercise for the best workout.
LF Hip and Glute
Muscles worked: Glutes
How to use: Adjust the platform height so that the round pad is aligned at an appropriate height with your hips. Stand on the platform and face sideways to the machine with the round pad in front of you. Place the leg closest to the machine over the round pad with a bend in your knee. Push the pad down with your leg until your hip is fully extended, then reverse the movement with control. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: To use this machine for an adductor/abductor exercise, turn to face the machine and align the round pad accordingly to either push toward your standing leg, or away from your standing leg, respectively.
Rouge Belt Squat
Muscles worked: Quads, Hamstrings, Glutes
How to use: Wrap the belt around your waist and clip it to the carabiner on the platform. Brace your core, then extend your legs. To unlock the machine, pull the handle bars toward you. Complete a regular squat by bending your knees to approximately 90 degrees followed by a full extension of your legs. Repeat. To lock the machine, extend your legs and push the handle bars away from you. To adjust the difficulty, add or remove weighted plates to the machine. Pro-tip: To increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Glute-Ham Raise
Muscles Worked: Glutes, Hamstrings, Lower back
How to use: Adjust the height of the rounded pads so that they are aligned with your hips when standing on the machine. Place your feet, one at a time, into the slots behind you with one round pad under your shin, and the other on top of your ankle. Your ankles should be flexed with your feet firmly planted against the platforms for stability. For a glute and hip exercise, lay down to have the rounded pads in the center of your thighs. Bend at the hips, allowing your upper body to move toward the floor, then using your glute muscles, extend your hips and drive your upper body back to an upright position. For a back extension movement, align the rounded pads directly at the hip joint. Repeat the same movement explained above. Pro-tip: To increase difficulty, hold a weight in your hands, or hug one to your chest.
