How to do the glute (butt) exercise on the LifeFitness machine:
Choose a weight from the stack of weights. What I like about this exercise machine is that it also has an adjustable knob to choose incremental weights in increments of 5 lbs all the way up to 15 lbs to be added to the existing stack of weights.
Set the foot rest for the side, leg you wish to use. We’ll start with the right leg, right glute. Adjust the front pad rest to the position where you will be leaning slightly forward, yet still standing a little bit upright. I like to have the pad resting against my abdominals and slightly below my chest. In the video she likes to have the pad resting firmly against her chest and abs. Where you set the pad rest will determine how bent over you are on the machine. Also your height will determine where the pad will eventually be adjusted to and where you will position yourself on the pad. Try both angles to determine which angle will work the glutes more.
Push your right leg out as far as it can go, breathing out as you do so and keep your left leg slightly bent at the knees and supporting you on the machine.
Bring your leg in with your knee bending throughout this movement and breathing in as you do so.
Switch over the foot pad rest to the left side and repeat the exercise for the left leg.
Do about 3 to 5 sets of 12 to 16 reps.