The best gym machines for glutes should help you get that strong and shapely posterior you aim for.
At the same time, the machine that you picked should motivate you to be consistent with your workout.
Strong glutes help balance your body’s posture. It also provides comfort and give the best physical performance.
As a personal trainer, I usually get questions on how to pick the best machine for their posterior enhancement. And it’s a very hard one to answer.
The reality is that you cannot just focus on one part of your body without improving the others. Target exercises impact one or more body parts in one way or another.
With that, I always advise my clients that the most important aspect of the workout is their consistency. Other factors would be their fitness level, physical condition, and gender.
Take note also that strength training comes along with the glute exercises. These are posterior muscles that we’re tearing and enhancing.
If you want to know the best gym machines for glutes, keep reading below.
Table of Contents
- 13 Gym Machines For Glutes
- Why Should You Train Your Glutes?
- Anatomy Of The Glutes
- What Are the Best Glute Exercises?
- How Often Should You Work Out Your Glutes?
- What to do next?
13 Gym Machines For Glutes
You can definitely get better-shaped and stronger glutes in no time if you pick the right equipment.
Here are some pieces of home gym equipment that you can gauge and see if it’s the right fit for your workout.
Cable Machine
Cable machines are basically versatile pulleys. In exercising your glutes, you just need to attach the handle or ankle cuff onto your legs and do the reps. This allows your glutes and other lower body muscles to get torn and stretched.
With that, you have to set the right amount of weight in using the cable machine. Strain will be harder the more plates you put on.
You can also perform kickbacks by using a cable machine whether you’re standing or kneeling. Just remember to do a complete set for each leg.
45 Degree Leg Press Machine
Considered as one of the best butt workout machines, the leg press machine allows your glutes and legs get the same impact as the cable machine.
In this machine, you must make sure that your back and your glutes press against the seat to get the right form.
You can also change your feet’s position while doing reps to engage different muscles. The only exercise you can do with this machine is the leg press, as the machine’s name suggests.
To do a leg press, you simply climb onto the seat and place your feet’s soles flat on the platform. And then, push the platform with your feet, bearing its weight. You complete one rep when you return to your original form as earlier.
The lower your feet’s position is, the more training the muscles will get, aside from the glutes and hams. However, this is not a good machine to use for those who have weak knees.
Hip Thrust Machine
A hip thrust machine can greatly contribute to your quest of building strong, shaped glutes. Although you can do hip thrusts by yourself using your own weight or a barbell, this can tremendously benefit your workout.
This machine can offer a variety of movements. You can even use different kinds of weights, from Olympic metal plates, to resistance bands. A customized workout can indeed work wonders for your glutes.
Doing hip thrusts also help improve your running and jumping movements. It can reduce lower back pain by strengthening your muscles that support your spine.
This is why a hip thrust machine is a great addition to your home gym. Along with the various customizations you can set up, you will also benefit in many ways that your muscles would enjoy.
Hip Abduction/Adduction Machine
The hip abduction machine is one of the equipments that can greatly benefit your glutes with less risk. By setting the right amount of weight, you can train your thigh and hip muscles with each rep.
The hip abduction exercise gets your hips and thighs to gain as much strength as possible. And in turn, you get stronger and shapely glutes. By each rep, you can feel the pain on your thighs and butt from the weight’s resistance.
Most importantly, you must keep your feet aligned with your knees. Sit on the chair with your back straight, and your knees fully contacting the pads. Make sure to push the weight by keeping that form.
Using the hip abduction machine lessens your risk of injury, while reaping the benefits of a stronger posterior and thigh muscles.
GHD/GHR Machine
The glute-hamstring developer or raise machine is a very unique equipment that isn’t as self-explanatory as the earlier ones. Sadly, not many gym users are aware how to use this machine. But it actually offers a lot of perks for making your glutes and lower body stronger.
Intimidating at first, you might feel a bit awkward in trying on this machine. Most positions start with your body facing the floor. The foot pads should support on it, and your hips on the larger pad. You would adjust the foot pads’ place when you want to work on your hips or hams.
The exercises you will do in this machine are almost similar in form, but they target different areas of your lower body and spine. These exercises would be full sit-ups, hip extensions, back extensions, hip & back extensions, and glute-ham raises.
Once you become familiar with these exercises, using the GHD machine will never be the same again. You can reap so many benefits from this machine as you familiarise yourself with it.
Stair Climber
Compared to the Smith machine, the stair climber or stepper is one of the best gym machines for glutes. That’s because it provides you a realistic movement of climbing the stairs.
Using the stair climber in proper form will avoid knee pain. By pressing your whole feet down as you lean forward on every step, you can stretch and activate your hamstrings and glutes. At the same time, it reduces strain on your knees.
Stepping on it with the right settings will help your legs move, as you keep the intuitive to start and stop the exercise. A light grip on the handrails will help you maneuver on the machine. You can also lower down the speed to cool down for a time.
Stair climbers tend to target the glutes from multiple angles and allows you to keep up on your leg days. However, there are limitations in using the stair climber for other possible exercises. Just like the leg press machine, you can decide on how much speed and resistance you want for your exercise.
In spite of that, as you focus on pressing your whole feet down on each step, you can maximize your training on your glutes and hams.
Hack Squat Machine
The hack squat machine mainly focuses on the quadriceps. It also targets your glutes and hamstrings as you extend your hips. Other muscle groups below the torso are also trained when you exercise with this equipment.
You can also expect a comfortable workout when lifting weights with this. The movements are easy but challenging at first.
Proper form is also very important when using the hack squat machine. At the same time, you can also apply other variations that still get the same benefits. Mainly of these are the reverse hack squat, Smith machine hack squat and the landmine sumo squat.
Since using the hack squat machine is a compound workout, make sure you have strong knees when using this. You can still manage the pressure and resistance by adding or lessening the weights.
Reverse Hyper Machine
Your glutes and hams will contract when you exercise with a reverse hyper machine. Although this machine aims to help relieve back pain, it also improves and strengthens the posterior.
To use this machine, you just lay down on your stomach, and lift the weights with your heels. Do this while you keep your body straight. Point your feet inward to your torso, with your legs hanging down.
You will notice that your glutes and hamstrings contract on each rep that you lift the weights. This will enhance your blood circulation to your lower back.
Aside from that, you can lessen your spine’s pressure and rehabilitate your injuries in your lower body when you train in this machine. It also will help you improve control of your core muscles, develop flexibility and enhance your body posture.
Smith Machine
The Smith machine is where you do your deadlifts, overhead presses, squats and other lifting exercises. Each rep strengthens your glutes and hams but also your core muscles.
By simply looking at the equipment, it looks very easy to use. But in reality, the compound workout it gives simply makes it intimidating, especially for beginners.
This machine is not well-favoured by expert lifters but recommended for beginners. Your glutes and hams can greatly contribute to each rep when you stand ready, lower down and rise up as you lift and squat.
You can also focus on your form and stance, which enables your lower body muscles in the process. Since it’s going to impact your knee joints as well, be sure to be careful on each rep, too.
Elliptical Trainer
The elliptical trainer is one of the workout machines that brings the best out of any lower body exercise. That’s simply because it mimics walking or running on elevated ground while having cardio as well.
The emphasis of the elliptical is mostly on the lower body, as your glutes, hams, and thighs get strained in each stride. Thus, it provides training for functional strength for your posterior.
Just make sure you align your feet and remain in place. They should be pointing ahead and not aside. You should first get hold of the handrails so you won’t make the machine move when you step in. Keep your back straight and bend your knees as you keep a fluid pacing.
Definitely, your glutes will have a great time training when you use this machine. Add to that the cardio workout that enhances your breathing as well.
Treadmill
Lifting your buttocks with a treadmill brings a different workout experience. Whether you walk or run, your glutes and hams contract and relax in a rhythm. This also tones your leg muscles and in turn, enhances your posterior.
With the incline function that you can use to mimic uphill movement, your glutes get engaged more as they contract in every step. It also lifts your buttocks more than striding on a flat level.
Aside from walking and running, you can also walk backward. This also targets your posterior, the same way when you are normally pacing. Make sure to start slow as you don’t want to trip over.
Wearing weighted vests or ankles can also give you strength training. Running or walking with them will both help your cardio, posterior and core altogether.
The treadmill can indeed help you diversify your workout at your own pace. At the same time, you can be sure that you train your glutes well as you stride on it.
Hamstring Curl Machine
The hamstring curl machine is an exercise equipment that helps you do different hamstring curls. This can help you bend your knees and move your heels to your butt as the rest of your body remains still.
You can operate this equipment whether you sit or lie on your back. Depending on your focus and level of comfort, both stances target different muscle groups. If you want to enhance your glutes, the lying hamstring curl is your go-to exercise.
Lying on your back as you lift the weight by your ankles allows you to engage your buttocks. The hamstring curl machine is a great piece of equipment if you want better-shaped and stronger glutes.
Spin Bike
A spin bike helps lift and strengthen your posterior for many reasons. As you pedal the bike, you will notice that the glutes and hams are greatly impacted as you work out in this machine.
When you pedal, your should strain your glutes to keep on going. At first, your hamstrings get to feel the impact, but later on, your buttocks will feel the same way, too.
You can also enjoy a versatile and low-impact exercise with a spin bike. It’s easy on the joints since you can manage your desired intensity and speed.
As you increase the resistance, you also will get more training for your butts and legs. This tears your glutes and your muscles, which in turn creates more muscle cells.
Just remember to keep your glutes contracted as you pedal. That extra tension enhances your posterior’s shape and strength.
Why Should You Train Your Glutes?
There are lots of benefits to training your glutes. And the most important one is that it improves your posture. You might notice the change after a consistent workout routine for at least a month.
It also helps alleviate lower back, hip and knee pain. All these body parts are still connected with your glutes, as they help balance your body’s posture.
If you are an athlete or aspiring to be one, training your glutes also improves your physical performance. Most sports engage their glutes more often, so keep this in mind.
And just like other exercises, improving your glutes also reduces bone density loss. One of the largest bones in the human body are the hip and thigh bones. Exercising them makes them stronger and denser..
Not only that but exercising your glutes also strengthens other body parts. Walking, running, deadlifting, and squatting are some of the workouts that impact the glutes.
And lastly, training your butt muscles helps you to improve your form as you improve your workout regimen. Most people focus on their upper body, but you don’t need to worry about them. What matters is you know that you need a balanced workout.
Anatomy Of The Glutes
There are three main muscles that make up your glutes.
First is the gluteus maximus. This muscle makes the shape of your buttocks and is the largest among the three. It helps extend and rotate your hip.
The next one is the gluteus medius, which is a bit smaller than the maximus. This muscle helps you move your legs and rotates it. When you’re moving your legs, the medius secures the pelvic muscles.
Lastly is the gluteus minimus, which assists the medius in its movements. This muscle, although small, intertwines the maximus and the medius. Thus, when the medius gets stretched, so does the minimus as well.
What Are the Best Glute Exercises?
The best glute exercises are the ones that mimic everyday body movements. It’s simply because you must prepare your muscles based on what you do every day.
This may not be true for some people who work in a sedentary setting. Nevertheless, having a consistent exercise routine will improve your glutes at best.
I suggest exercises that mimic walking, which is simply what we do every day. Walking improves and shapes your posture, and in turn, impacts your glutes.
There can be exceptions though. You can also try other exercises that target the glutes very well but don’t need to mimic everyday activities. You won’t see yourself doing leg presses in your daily life, but it’s a great exercise for your buttocks.
How Often Should You Work Out Your Glutes?
Doing workout for your glutes once a week may not be enough. It still depends on your fitness goals, but you also need to meet the balance.
Although some people suggest doing a full-day leg workout, it may not be helpful for those who are weak in their knees and lower body joints.
With all that said, make sure to give time for your glutes and hams to recover so as to allow hypertrophy. Hypertrophy is the growth of muscle cells after getting torn and stretched by exercising.
What to do next?
Cable machines and leg press machines are great for exercising your glutes. Nevertheless, doing a normal leg press is still a good alternative when those machines aren’t available.
Exercising is not just the main focus of any fitness goal. You must also consider other aspects like eating healthy foods, drinking water and getting enough sleep. Consistently doing so will help you improve your glutes’ shape and strength.
Just keep in mind that training your glutes is an investment, just like any other exercise. And picking the right machine for your home gym will benefit your regimen greatly.
