Curves uses a circuit training system to develop overall conditioning of your body. A circuit is a series of exercises performed one after the other in sequential fashion to keep your heart rate elevated and muscles active. Curves includes four exercise machines in their circuit that target your hips. Your hip area includes muscles in your glutes, quadriceps, hamstrings and the abductor muscles. Each of these machines is designed to target a combination of these muscles or isolate and work a specific muscle.
Squat
The squat machine works your glutes and quadriceps muscles. The squat machine allows you to use a greater amount of weight than a traditional barbell squat because the machine gives you greater control and reduced need for balance throughout the movement. To perform, face the machine and step inside the structure so that your shoulders are directly under the shoulder pads. Grab the handle bars with an overhand grip. Now, sink your hips backward by extending your butt backward and bending your knees. Continue lowering your hips until your thighs are parallel to the floor. From this position, contract the muscles in your quadriceps and glutes until you return to the standing position.
Leg Curl
The leg curl machine works your hamstrings muscles and can help strengthen and tone the area just below your gluteal muscles. To perform, sit in the leg curl machine and place your ankles over the top of the ankle pads. Position your back against the back rest and grab the handle bars with an overhand grip. Now, pull your ankles back toward your body allowing your knee to remain stationary. Your lower leg should travel in an arc-like path until you have formed a 90-degree angle at the knee joint. Once this joint angle is reached, slowly return your legs to full extension.
Leg Press
The leg press machine works the same muscles as the squat exercise -- the glutes and quadriceps; however, it does so from a different angle. This adds variety to your workout and better strengthens and tones your hips. Sit in the leg press machine with your back against the back rest and grab the hand attachments with an over hand grip. Place your feet on the foot pedestals so that a 90-degree angle is formed at your knee joint. Now, extend your legs outward by contracting your glutes and quads by pushing down through your heels. After your legs reach full extension, lower them back to the 90-degree angle at the knee joint and repeat.
Hip Abductor
The hip abductor machine works the muscles on the outside portion of your legs. These are the tensor fascia latae muscles and are responsible for moving your legs away from your body. The hip abductor machine allows you to train these muscles. To perform this exercise, sit on the hip abductor machine and grab the handle bars with an overhand grip. Extend your legs so they are out in front of you and touching each other. Insert your lower legs into the leg pads. Now, extend your legs outward, moving them away from each other. If done correctly, you will feel the muscles on the outside portion of your leg working. Once you have reached a 90-degree angle between your legs, bring your legs slowly back together.
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