Choose one or two of the PowerFlex bands and attach them to either side of the seat depending on the resistance level you want from your machine. Secure them with the clasps. Use the lighter bands for less resistance and more of a cardio workout. Use the heavier bands to make the machine more difficult to use and to provide a harder, muscle-building workout for your buttocks and thighs.
Sit in the seat of the Bun and Thigh Rocker, maintaining good posture. Clasp the two rubber handles with your hands.
Place your feet on the middle of the foot plate, making sure your toes and heels are on the plate.
Squeeze your buttocks muscles and slowly push the foot plate with the balls of your feet until the seat of the machine begins moving back. Continue pushing slowly until you get the full range of motion of the machine and then slowly bend your knees until you return to the starting position.
Change the placement of your feet for varied workouts. Point your toes outward to place more emphasis on your abductor -- inner thigh -- muscles. Place your feet closer together or farther apart to hit your leg muscles from different angles.