Hi, it's Angelique Millis at Life Gym. Today, I'm going to talk to you about how to work on a glute machine. So this is a great machine I'm on. It's called the butt blaster. It's very targeted for your glutes and I really think it's a great way to incorporate, you have to incorporate it into whatever workout you are doing specifically for glutes. You'll definitely feel it. So what you want to do is you want to begin first by selecting the weight that's appropriate for you. You're going to be actually doing one leg at a time on this so you want to keep it super targeted. What you are going to do is you're going to lean forward so that your forearms are resting on the pads, you are grabbing onto the handles and you're going to push one leg back. Make sure that it's nice and secure underneath the bar and you're going to push through the heel, full range of motion in your legs and then go all the way back down, exhale as you go down, inhale as you go up and lengthen good and you want to push all the way through it. You want to work each leg for about 15 reps, depending how much weight you are putting on it. If you are going to add higher weight on here, you may want to do less repetitions but you can use that to your own discretion. Make sure you also even out the other side evenly and I also like to superset this with some squats so I'll add in a set of standing squats and then I'll come back here to the butt blaster, doing two or three sets of each of them. So that's just a great suggestion of the ways to incorporate this into your workout routine.