In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number two on the list was the Dip Machine Leg Press, which I will describe here.

Facing an assisted dip machine, climb up and place your right foot firmly on the plate you would normally kneel on, with your other leg behind you (knee bent or straight). Grab onto the side handles for stability and position your torso so that your waistline is at the level of the handles. Push down on plate with your right foot and fully extend at the hip and knee without locking out the knee, and drive your movement through the heel to emphasize the stretch. As you do this, squeeze your booty and pause briefly. Return to start, then repeat. Complete a full set with right leg, then switch legs.

Bear in mind that when you set your weight for this move, you actually will be selecting the weight used and NOT the weight of assistance since you will be pushing against the plate rather than allowing it to assist you.

Recommended rep range is 15 to 20 repetitions for each leg, 5 to 6 sets total. You can increase your rep range to 25 or 30 if you really want to feel the burn!

Watch it on YouTube: