AMM · Leg & Glute Applications
Build lower-body training around the action you want to load: a hip hinge, hip extension, knee flexion or knee extension. Match the pad to that task, whether it supports the back, provides rear-foot contact or changes the starting height.
01 · Application logic
Train hip extension with the glutes. Thrusts and bridges use upper-back contact on a bench while the hips move; reverse hypers support the front of the torso and pelvis while the legs move behind. Keep the movement at the hips in each setup.
Use leg curls to load hamstring knee flexion, leg extensions to load quadriceps knee extension, and leg presses to combine knee and hip extension. Match any added back support to the machine so its seat, restraints and joint alignment continue to serve that movement.
Whole-foot elevation can add bar or foot clearance; heel support changes the foot angle. Choose the change that serves the intended hinge or hip-extension path, with enough stable contact to move the hips without shifting the feet.
02 · Compare the setup
With the feet on the floor, the bar begins at its existing height relative to the lifter. Establish the hip and knee position you can control before deciding whether a raised stance serves the pulling task.
Raising both feet while the bar stays on the floor increases the start distance for a deficit deadlift. In an RDL, it adds clearance before the plates reach the floor. Use that clearance only through a hinge range you can actively control.
Machine-based lower-body work
Hip extension: a compatible back-support interface can change the athlete’s contact while the machine supplies the resistance. Check the back support, belt and foot platform together.
Thighs move inward. This is an inner-thigh application for the hip adductors; keep the seated position and thigh-pad contact consistent.
Thighs move outward. This is an outer-hip and glute-focused accessory application; choose the torso position and range deliberately.
These applications are included in the library with written setup guidance. AMM exercise footage will be added as it becomes available.
03 · Elevation, explained
In a deficit deadlift, the athlete stands above the surface supporting the bar. This changes the starting geometry and can increase the required travel. A deficit RDL and a heel-elevated RDL are distinct variations; the demonstration library keeps them separate.
Raising a securely supported standing position can create clearance for the working foot. The useful outcome is a smooth intended path without premature floor contact, while maintaining balance and a stable handhold.
Use thrusts and bridges to train glute-driven hip extension, hinges to work the hamstrings and glutes, and leg machines to load knee flexion or extension. The Launch Pad has a different role in each: upper-back contact on a bench, back contact against a compatible machine, or foot support that changes the stance. Keep that role clear so the target joints and muscles do the work.
04 · Exercise library
Choose a demonstration or expand a card for setup and coaching considerations. Written application guides are identified separately.
▶ Watch demonstrationThe leg press already supports your back; The Launch Pad adds a raised, contoured layer between you and that backrest. Choose this variation when the new contact fits your back while your hips remain seated. Readjust the seat, foot position and stops for the changed body position. Keep the torso settled in that position as the knees and hips bend and extend, focusing the set on quadriceps and glute work.
Set the positionSecure the pad lengthwise against a compatible leg-press backrest. Sit on the machine's seat, settle your back against the pad and place both feet on the footplate. Check the sled catches and safety stops before starting.
Coach the repetitionLower the sled with tension in the legs while the knees bend in line with the feet. Stop before the pelvis rolls away from the support. Press the footplate away by extending the knees and hips, keeping foot contact fixed and reversing without a bounce.
Check the configurationRecheck the machine's seat, catches and safety stops after adding the pad. Use the setup only when the pad and straps leave the machine's adjustments and moving sled unobstructed.
▶ Watch demonstrationA standard barbell hip thrust places the upper back against the bench itself. The Launch Pad adds a raised, contoured contact surface over the bench, changing where and how the upper back rests. Set your feet for the new contact height and choose a fit that keeps your upper back in contact as your hips move. The aim is glute-driven hip extension under the bar, with steady upper-back contact through the lift and return.
Set the positionSecure the pad on a stable, compatible bench. Place your upper back against it and plant both feet on the floor. Establish the position and a controlled way to place and remove the bar before loading your hips.
Coach the repetitionSet tension in the glutes, then drive through the planted feet to raise the hips. Finish by extending the hips while keeping the ribs and pelvis controlled, rather than arching the lower back to lift the bar higher. Lower smoothly and begin the next repetition without bouncing.
Check the configurationCheck that the bench and pad stay in place under pressure from the feet. The Launch Pad supports the upper back here; any cushion between the bar and hips is a separate item.
Content coming soonWith the standing foot on the floor, the working foot can meet the floor before completing the intended cable-kickback path. If a secure pad placement fully supports the standing foot, The Launch Pad can raise that stance and create clearance for the moving leg. Use that clearance to extend the hip and control the return without shortening the arc to avoid the floor. Let the glutes drive the leg while the pelvis stays steady.
Set the positionEstablish firm support under the standing foot and a stable handhold before selecting any added elevation. Check that the working foot, cable and attachment can travel without catching the support.
Coach the repetitionBegin by contracting the glutes to move the thigh backward at the hip. Keep the pelvis facing forward instead of opening it to the side or arching the lower back to finish the kick. Control the return with the glutes rather than swinging the torso to move the cable.
Check the configurationUse elevation only when the standing foot remains fully supported and the support cannot shift. Choose a purpose-built platform if the pad's contour does not provide that contact.
Content coming soonIn a conventional deadlift, the feet and loaded bar begin on the same floor. If The Launch Pad can securely support both feet, raising the stance while the bar stays on the floor places the bar lower relative to the lifter and increases the pull distance. Use the deeper starting position only if you can control it. Drive through the legs and hips to build strength from that range.
Set the positionUse added height only when both feet can be fully supported on a secure surface. Check that the support cannot rock, slip or deform unpredictably, then rehearse the start and lift with a light bar.
Coach the repetitionBuild tension before the bar leaves the floor, keep it close to the legs and push through both feet as the knees and hips extend. Reduce the deficit if reaching the bar requires a starting position you cannot hold under load.
Check the configurationThe Launch Pad is contoured, so its nominal height is not a uniform standing height. Do not stack pads. Use a purpose-built platform when the available contact does not suit the stance.
▶ Watch demonstrationIn a bench-supported single-leg bridge, the upper back usually contacts the bench directly. The Launch Pad adds a raised, contoured surface at that contact while the working foot remains on the floor. Reset your foot position for the changed support height. Maintain upper-back contact as the working-side glute extends the hip. Keep the pelvis level so each repetition trains the working leg's hip extension rather than a twist of the body.
Set the positionSecure the pad on a stable, compatible bench and place your upper back against it. Set both feet on the floor first, then lift one foot while keeping the other planted and your hips level.
Coach the repetitionBegin with tension in the working-side glute, then press through the planted foot to extend the hip. Keep the pelvis level as you rise, and finish without arching the lower back for extra height. Lower smoothly without twisting toward either side.
Check the configurationCheck that the bench and pad stay in place when pressure comes through one foot. Reset your upper-back contact and working-foot position before changing sides.
▶ Watch demonstrationA flat bench can already support the torso during a reverse hyper. The Launch Pad adds a raised, contoured surface beneath the torso and pelvis, changing their contact with the bench and adding height above the floor. Set the hips at the bench end so the legs can travel freely, then use only the clearance you can control. Keep the supported torso settled while the glutes and hamstrings extend the hips and lower the legs.
Set the positionLie chest-down on the pad with your torso and pelvis supported and your legs beyond the bench end. Use the secure handhold shown in front, and check that the legs clear the bench frame and floor.
Coach the repetitionStart the lift with the glutes and hamstrings moving the thighs at the hips, then lower the legs under control. Stop before extra height requires a lower-back arch or the torso to lift off the pad. Control the change of direction rather than using a pendulum swing.
Check the configurationCheck the bench, pad, handhold and entry and exit before starting. Rehearse without added load and confirm that the particular bench supports this arrangement.
▶ Watch demonstrationThe seated curl already has a backrest, seat and thigh restraint. The Launch Pad adds contoured back contact and changes how far forward you sit relative to the machine. Readjust the seat and restraint, and recheck knee alignment with the pivot. Use the new back fit only if you can keep the hips seated through the curl's finish. Focus on bending the knees with the hamstrings and controlling the return, rather than lifting the hips to move the roller.
Set the positionSecure the pad against a compatible backrest and sit on the machine's seat. Recheck the seat position, knee alignment, thigh restraint and lower-leg roller using the machine's instructions before starting.
Coach the repetitionTake up the resistance with the hamstrings before the roller moves. Bend the knees while keeping the hips seated and the thighs held by the restraint. Control the return with the hamstrings as the knees straighten, rather than letting the stack pull the legs back.
Check the configurationRecheck knee alignment, restraint contact and moving-part clearance after adding the pad. Select a load you can control near the finish of the curl without lifting the hips or swinging the torso to move the roller.
▶ Watch demonstrationA leg-extension machine already supports the back and hips. Adding The Launch Pad changes the back-contact shape and your seated position relative to the knee pivot and roller. If the contour fits your back, readjust the machine so the knees still align correctly and the hips stay on the seat. Keep the torso settled as the quadriceps straighten the knees, controlling the roller without swinging the body backward.
Set the positionSecure the pad against a compatible backrest and sit on the machine's seat. Recheck knee alignment with the pivot and place the roller against the lower shins as directed by the machine's instructions. Hold the side handles.
Coach the repetitionBuild tension in the quadriceps, then straighten the knees to raise the roller without a kick. Keep the hips on the seat and control the return as the knees bend. Reduce the load if completing the lift requires a backward torso swing.
Check the configurationRecheck the seat and roller settings after adding the pad. Preserve knee-pivot alignment and access to the machine's adjustments, with the pad and straps clear of moving parts.
▶ Watch demonstrationWith both feet on the floor, plate contact can end an RDL before the lifter has used all the hip range they can control. Standing with both feet on The Launch Pad raises the body relative to the floor and creates more clearance for the bar. Use this variation when that clearance serves a deliberate hinge: move the hips back, keep the bar close and reverse through hip extension to load the hamstrings and glutes without forcing extra depth.
Set the positionPlace the pad on a stable, non-slip floor and check that both feet have secure contact on its upper surface. Rehearse the hinge without load before holding the bar in front of your thighs.
Coach the repetitionHold a slight knee bend and send the hips backward while the bar stays close to the legs. Lower through the hip range you can control without changing the back position. Reverse with the hamstrings and glutes driving hip extension, keeping the knee bend nearly unchanged.
Check the configurationThe pad is contoured rather than uniformly level. Check the contact under both feet and use another support if either foot or the pad rocks or slips.
▶ Watch demonstrationA floor-based RDL keeps the heels and forefeet at the same height. Here, The Launch Pad supports both heels on its sloped end while the forefeet stay on the floor, changing the foot angle without raising the whole stance. Use that heel contact to explore a stance that suits your controlled hinge, then keep it fixed as the hips move back and extend. The training goal remains hamstring and glute work through hip motion.
Set the positionPlace the pad on a stable, non-slip floor behind your feet. Rest both heels on its sloped end while keeping the fronts of your feet on the floor. Check your balance with an unloaded hinge first.
Coach the repetitionHold a slight knee bend as the hips travel back and keep the bar close to the legs. Keep the heel and forefoot contacts steady. Reverse through hip extension with the hamstrings and glutes, stopping the descent before the feet shift or the back position changes.
Check the configurationConfirm that the pad cannot move beneath the heels. Choose the lowering range from the hip movement you can control, rather than from the extra heel height.
▶ Watch demonstrationCompared with a staggered RDL on the floor, The Launch Pad provides a raised contact for the rear heel while the rear forefoot and the entire front foot stay grounded. This lets you set the rear-foot angle with the heel supported throughout the hinge. Keep those contacts and the pelvis facing forward as the hips move back and extend, using the two-foot stance to train the hamstrings and glutes without adding a free-leg balance task.
Set the positionPlace the pad on a stable, non-slip floor behind you. Set one foot forward on the floor and rest the rear heel on the pad's sloped end, with the rear forefoot still on the floor. Rehearse the stance without load.
Coach the repetitionSend the hips back while keeping the pelvis facing forward, a slight knee bend and the bar close to the legs. Reverse through hip extension while both feet stay in contact. End the descent before the hips turn, the back position changes or a foot shifts to gain range.
Check the configurationCheck that the pad stays in place under the rear heel. Keep the demonstrated two-foot stance; the rear foot remains in contact throughout the hinge.
▶ Watch demonstrationA conventional Bulgarian split squat rests the rear foot directly on the bench. The Launch Pad adds a higher, contoured contact beneath that foot, changing its fit and the support height. Reset the stance around that height so the front knee and hip can bend under control, then drive through the front foot while holding the single dumbbell shown. If this rear-foot contact suits your setup, use it for focused quadriceps and glute work in the front leg.
Set the positionSecure the pad lengthwise on a stable, compatible bench. Rest the top of the rear foot on the pad and plant the front foot on the floor. Establish the stance, then hold one dumbbell as shown in the demonstration.
Coach the repetitionControl the descent by bending the front knee and hip, letting the rear knee bend with it. Push the floor away through the front foot to rise, keeping the front knee in line with the foot. Keep tension in the front leg rather than rebounding off the rear-foot support.
Check the configurationCheck that the bench and pad cannot shift and that the rear-foot contact is comfortable. Adjust the stance to your balance and available range before increasing the single dumbbell's load.
Content coming soonA glute-drive machine already supplies back support, a foot platform and a pelvic restraint. If a compatible Launch Pad placement provides a useful contoured back contact, it changes how your back fits against the machine's support. Recheck the restraint, starting position and release access, then use the contact to keep the torso settled as the hips extend. The goal is glute-driven work against the machine's resistance with controlled lifting and lowering.
Set the positionSet the machine according to its instructions, including the back support, foot platform and restraint. Check any proposed added support against the moving parts, safety catches and release access.
Coach the repetitionBuild tension in the glutes before driving the hips into extension against the machine. Keep the feet planted and the torso contact settled as you lift and lower. Finish the hip action without arching the lower back to force the lever farther.
Check the configurationRecheck belt fit, starting position and release access after any support change. Machine designs vary; preserve the intended restraint and movement path.
Content coming soonThe adductor machine's seat and backrest already support the body while the thigh pads resist inward movement. A compatible Launch Pad placement could change the contour of that body contact. Consider it only if the new fit lets you keep the pelvis settled and retain proper thigh-pad contact through the selected range. Use that position to draw the thighs inward with the hip adductors and control the outward return without shifting the torso to finish.
Set the positionOn a compatible machine, assess how any added support changes the seated position. Preserve foot support, appropriate thigh-pad contact and access to the range-adjustment control before selecting the working range.
Coach the repetitionDraw the thighs inward smoothly, then control their return outward. Keep the pelvis in place and avoid bouncing out of the wide position or leaning the torso to help close the pads.
Check the configurationCheck that the seat controls, thigh pads and movement stops work as intended with the proposed support. Select a starting width from which you can control the inward action and return.
Content coming soonThe abductor machine already provides a seated support and a fixed path for the thigh pads. If a compatible Launch Pad placement gives useful contoured torso contact, it changes how you fit against that support. Check the seat, feet and thigh-pad relationship, then use the new contact to maintain your chosen torso angle while the thighs move outward. The aim is hip-abductor work with a controlled return, rather than moving the pads by rocking the body.
Set the positionCheck how any proposed pad placement changes the relationship between the torso, seat, foot supports and thigh pads. Establish a stable seated position with full access to the machine's range controls.
Coach the repetitionMove the thighs outward with a smooth effort, then control the return inward. Keep the chosen torso angle through both phases instead of rocking forward or backward to finish the repetition.
Check the configurationConfirm that the support preserves thigh-pad contact, range controls and entry and exit. Reassess the machine fit whenever you change torso angle.
05 · Fit the session
Choose the hip or knee action and the muscle group you intend to train. Build tension in that muscle before the repetition moves, then control both the lifting and lowering phases. Select load and repetitions that preserve the task: hip movement in a hinge, knee flexion in a curl and hip extension in a thrust. Progress while the support position, usable range and intended action remain intact.
Name the movement and the reason for changing the support.
Record the contact, equipment settings and intended range.
Use an effort and volume appropriate to the current program.
Evaluate control and performance before changing another variable.
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Advanced Muscle Mechanics®
Explore the product, understand the setup and choose the applications that belong in your training.