Gluteus Maximus

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise:	Execution:
Leg Curls Difficulty Level - Easy	Execution:
	Lay face down on a leg curl bench. Adjust bench to make it comfortable. Curl legs up and touch your butt, or where comfortable. Do not push your knees into the bench when curling the weight up. Lower the weight until legs are straight, and repeat for recommended reps. This exercise targets the Glutes (Butt) and Hamstrings.
Dead-lifts Difficulty Level: Intermediate	Execution:
	Place your feet about shoulder width apart. Grab the bar slighter wider than your stance Pull the weight up without jerking if off the floor. Make the pull nice and smooth. Put the weight down quickly. Don't try to lower the weight too slow.
Stiff Leg Dead-lifts Difficulty Level: Intermediate	Execution:
	This illustration shows incorrect form in the down position. Here is the correct form: Grab a barbell and hold it on your front thighs. You can use a regular grip or dead-lift grip. Put your feet about shoulder width apart. Knees can be either straight or slightly bent depending on your flexibility. While keeping your back straight, lower the weight to about knee height while keeping back straight.  Slowly raise back up to the erect position. Make the transaction from lowering to raise nice an smooth. Do NOT do this exercise fast! Targets glutes, lower back, and hamstrings.
Back Extensions Difficulty Level: Intermediate	Execution:
	Slip into the bench with the back pad resting on the calves, and our belly hanging off the front pad. Round your back until you reach about a 90 degree angle. come back up until your upper body is just above parallel with the floor. Repeat for recommended number of reps.  This exercise targets the lower back, glutes, and hamstrings.
Squats Difficulty Level: Hard	Execution:
Click here for proper form.	This exercise must be performed correctly. Click here for the correct form.