STARTING POSITION:
Select the appropriate resistance in the weight stack. Position yourself on four legs in the glute kick machine. Your knees should be underneath the hips and hands under the shoulders. Retract your shoulder blade. Contract your pelvic floor and core. Place the entire sole of your right foot on the platform of the machine.
MOVEMENT:
Extend the hip and move your right heel towards the roof while you exhale. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions, then switch sides and repeat with the other leg. Make sure that you move your leg and not your back.
TIPS: Focus on stiffen the spine all the time using your core muscles.