1. Start Position: Exhale as you slowly bring your leg downward.
2. Middle Position: Continue to bring your leg down, simultaneously straightening your leg, but keep slight bend in your knee.
3. End Position: Bring your leg up as far as possible, without rotating at your hip. Keep the rest of your body stationary. Hold for 1/2 a second, squeezing your glute.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Retun to Start: Repeat the movement for the recommended number of repetitions. Duplicate the exercise for the opposite leg. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Stand side ways to the equipment, and adjust the leg pad, by having it rest behind your knee.
  
• Adjust the leg pad to do the hip extension exercise, by pulling the pin to adjust the pad in a 90 degree angle away from your weight bearing leg.
• Stand side ways and place your leg behind the pad.
• Make sure you have resistance on your leg in starting position.
• Hold the handles for support only, keep your feet straight.
• Keep your back straight and head aligned with your spine
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

IMPORTANT NOTES:

• Adjusting the pad below the knee could cause knee instability.
• Some manfactures have a platform others don't. If available adjust the platform, as well as the leg pad to the instructions above.
  

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Hold the equipment for balance and support.
   • Move by using you weight bearing leg only, the rest of the body stays stationary.

    

2. At start position, keep resistance on your leg.

3. At end position, never rotate your hip.

   • At end position, keep your back perpendicular to the floor.