1. Approach the lever glute press machine and select an appropriate weight.
2. Stand on the platform, facing the machine, and position your shoulders against the pads provided.
3. Grasp the handles in front of you to stabilize your upper body.
4. Place one foot on the footplate – this will be your working leg.
5. Begin by bending your working knee and hip to lower the weight slightly, getting ready to push.
6. Press the footplate back through the heel of your working leg, extending your hip and knee to push the weight until your leg is fully extended.
7. Squeeze your glutes at the top of the movement for a full contraction.
8. Slowly return the footplate to the starting position by bending your knee and hip.
9. Perform the desired number of repetitions for one leg before switching to the other leg.
10. Ensure that your movements are controlled, focusing on the contraction of the glutes and keeping your core tight throughout the exercise.
To ensure safety and effectiveness, it's important to keep your back flat against the pad and avoid locking your knees out completely at the top of the press. Adjust the weight according to your fitness level, ensuring that you can perform the exercise with proper form.
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