Exercise method and device

An exercise device for exercising legs and hips, comprising:

• a front vertical post (1b) connected to a front part (1aa) of a base frame (1a);
• a seat (4) connected to a back part (1ab) of the base frame (1a), wherein, in a plan view, the front vertical post is aligned along a virtual horizontal centerline of the seat;
• a guiding rail (2), wherein the guiding rail extends from a top to a bottom in an arc such that, in a side view, the guiding rail is in an arc line shape;
• wherein the guiding rail (2) has a pivot point (6a) on a frontal plane and is pivotably connected to the front vertical post (1b) at the pivot point (6a),
• an arm (3) slidably connected to the guiding rail (2) at a first end of the arm (3), wherein the arm extends horizontally from a left or right side of the guiding rail;
• and
• the arm (3) comprises a leg pad (5) supported thereon;
• wherein the arm (3) slides alternately and repeatably between clockwise and counterclockwise directions along the arc of the guiding rail with the pivot point located at a center of the arc of the guiding rail,
• wherein, in a first configuration, the guiding rail is positioned vertically, such that a longitudinal axis of the arm is disposed parallel to the ground;
• and
• in a second configuration, the guiding rail is positioned horizontally, such that the longitudinal axis of the arm is disposed perpendicularly to the ground.