How to Build Glute Muscles With the Bodymaster
The Bodymaster line of weight training equipment has separate machines to isolate specific muscle groups by focusing your effort around a targeted joint--in this case, the hip joint . The leg press and the glute trainer are two Bodymaster machines that effectively build the glute muscles. The leg press is a multijoint exercise with rotation at the hip and knee and approximates the glute and thigh stimulation of a conventional squat. The glute trainer isolates movement around the hip joint, so it intensively targets the glute muscles.
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Instructions
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Using the Bodymaster leg press and glute trainer
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Adjust the seat to fit your body and select an appropriate weight. You will have to experiment a bit to find out how much weight you should use, but when in doubt use less weight to start.
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Place your feet about shoulder width apart and perform one set of 12 to 20 repetitions of the leg press in a smooth and steady manner. Remember to always push through your heels. Allow approximately 2 seconds to push the weight up and 2 to 4 seconds to lower the weight. Add weight (five to 10 lbs.) when you can complete all the reps in good form.
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Adjust the movement arm and handles on the Bodymaster glute trainer to fit your body and select the appropriate weight. Again, you will have to experiment to find the right weight for you.
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Perform one set of 12 to 20 repetitions on the Bodymaster glute trainer in a smooth and steady manner. Allow approximately 2 seconds to raise the weight and 2 to 4 seconds to lower it. Add weight (five to 10 lbs.) when you can complete all the reps in good form.
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Tips & Warnings
Practice the exercises with minimal weight until you know the proper technique.
Exhale on the upward portion of each rep and inhale on the downward portion.
The glutes are the largest and strongest muscle group and need to be worked hard. Try one to two sets of 12 to 20 reps.
Some people will respond better using one set and others will benefit from multiple sets.
Never jerk the weight up and down. If you are doing this to complete reps you are using too much weight.
