The gluteal muscle area is a trouble spot for many women. Targeting the glute and thigh area during exercise increases muscle tone and diminishes the appearance of cellulite. In addition to squats and lunges, the butt master, or hip extension or glute machine, is a piece of strength training equipment designed to tone the gluteal muscles. The butt master has handles, a small chest pad to support the torso, a pad to rest the knee of the non-working leg and a foot plate for the foot of the working leg.
Step 1
Locate the butt master machine on the gym floor. Read the directions on the faceplate on the machine to determine how to operate the machine.
Step 2
Select the desired amount of weight you would like to lift.
Step 3
Kneel on the butt master. Place your elbows on the elbow pads. Place one knee on the knee pad. Bend the other leg and place the foot on the foot plate.
Step 4
Contract your abdominal muscles to support the core and maintain a flat back.
Step 5
Exhale and extend the leg back behind you to perform a complete hip extension. Hold the hip extension position for one to two seconds.
Step 6
Inhale and return the leg to starting position and repeat the butt master/hip extension exercise for 12 to 15 repetitions and for two or three sets.
Step 7
Switch and perform the exercise using the other leg.
Tips and Warnings
- You can also perform this exercise on an exercise mat with ankle weights on the exercising leg (see Resources). To activate the gluteul muscles, be sure the extend the leg fully, without locking the knee, and hold the position for a couple seconds.
- Extend the leg without locking out the knee to prevent injury. Keep the core tight during exercise to prevent back injury.
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006
- Bodybuilding.com: Competition Worthy Glutes
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