There are several major muscle groups that gym-goers (and home gym users) tend to focus on. One of those groups is the glutes. (1)
What are the best exercises and gym machines for glutes? That is our focus today.
We will look at the top machines to help get your glutes in shape and your legs and core stronger and more toned.
Table of Contents
- 7 Gym Equipment For a Bigger Butt (Grow Your Glutes)
- How To Easily Build Your Glutes (Effective Training Program)
- How To Choose Gym Equipment For Working Glute Muscles
- Common Glute Related Questions
7 Gym Equipment For a Bigger Butt (Grow Your Glutes)
There are two primary methods of working out the glute muscles.
The first is to use the same movements the muscles go through every day, but with an added resistance or extra step.
Lunges, for example, can mimic daily walking but add an extra step of vertical push.
The second method is to target the glute specifically through non-traditional movements.
These are more effective in the short term but require extra muscle groups to perform.
A glute kickback, for example, will incorporate the core, legs, and lower back. Let's look at the best gym machines for glute workouts.
1. Cable Machine
The cable machine may be the most underrated and underutilized machine for working the glutes.
When you add an ankle cuff to the low pulley, you can perform several movements to target the glutes almost exclusively.
The ability to add more or less weight resistance will help you improve faster and under more control, as well.
For the most part, cable machine butt exercises with a low pulley will target the glutes, hamstrings, and lower back.
Depending on the movement, you may also include the core muscles, too.
With the cable machine, you can do leg extensions to focus on the gluteus maximus or hip abductions for the gluteus minimus.
Other movements, like the squat leg press or squat abductor, can add more benefits to your overall workout with less time, too.
Our Favorite Cable Machine For Home Use
- FEATURES: Two 160 lb. weight stacks...
- DESIGN: offers vertically adjustable pulleys...
- ADJUSTABLE: Two adjustable nylon cable...
- VERSATILE: Ideal for low and high cable...
2. Leg Press/Extension Machine
For non-traditional movements, the leg press and leg extension machines work wonders.
With these two units, you can get some of the best butt workouts in the entire gym.
The one downside is that proper form must be adhered to at all times to gain the benefits. Otherwise, you will focus on other muscle groups.
With a leg press, you will focus on the gluteus maximus and minimus as well as the hamstring and quadriceps. (2)
Adding weight to increase the resistance as you get stronger will also help you see more results.
Changing the position of your feet can also put more or less focus as needed, which makes these two machines some of the best for lower body workouts.
You can see rapid results when used regularly and correctly, which only helps to keep you going back for more.
Related Article - Leg Press Vs Leg Extension
Our Favorite Leg Press Machine
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- Capacity of 1,000 lbs
3. Hamstring Curl
The hamstring curl can be done using a couple of different machines.
You can adjust the pulley on a cable machine and use a bench to lay on, or use the leg curl machine and adjust for footing.
Either way, you have a great exercise that focuses on the hamstrings, glutes, and lower back.
With a hamstring curl, you are doing a more traditional movement, like a squat, but with added resistance to increase output and strength.
By including the lower back and hamstring muscles, you also get the benefit of a more solid core and uniform growth.
While these aren't the only exercises you should perform, they are an excellent addition to leg day.
Don't expect a lot of results with only the hamstring curl, but used in conjunction with a full glute workout, there are numerous benefits overall.
Learn More - Best Home Gym Equipment For Leg Day
Our Favorite Leg Curl Machine
- Custom designed biomechanical seat with a...
- Oversized 9" diameter self-adjusting leg pad...
- Leg pad has 7 adjustments for both leg curls...
- Pop-pin adjustable thigh hold-down pad...
4. Hip Abduction Machine
Hip abduction machines, also called thigh abductor machines, move horizontally instead of up or down.
They are a common piece of gym equipment and are mostly used by women.
These focus on the inner thigh and gluteus minimus and help you retain strength for heavy lifts, hiking, and overall stability.
With the resistance on the outside of your legs, you push outward, spreading the legs while seated to engage the muscles.
You can adjust the resistance or weights as needed to get a varied workout.
Like the hamstring curl, the hip abductor is not something to use once and only.
However, when used with a variety of other glute exercise machines, the results can be noticeable fairly quickly.
Our Favorite Cheap Hip Abduction Machine
- ✔Durable Material: Heavy duty steel...
- ✔Leg stretcher training machine sturdy...
- ✔Pro leg stretch machine has an adjustable...
- ✔Adjustable width can found desired...
5. Stair Climber/Stepper
Stair climber machines mimic daily movement with the added resistance of vertical climbing.
They can engage several muscle groups, but the largest focus is on the hamstrings, quads, glutes, and core.
With this machine, like the leg press and leg lift, you need to practice proper form. For example, when trying to focus the glutes, you want to push down through your heel, not up from your back leg.
Otherwise, you are just performing a cardio workout with no real glute benefits.
Read More - Stair Master Vs Treadmill
Our Favorite Stair Climber
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- Max combines the full-body, low-impact motion...
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6. Indoor Cycling Bike
One of the most overlooked glute workouts comes from riding a stationary, adjustable bike. However, to get the benefits of a total glute workout, you need to use it “correctly.”
The idea with a bike for glute workouts is not to sit but to stand over the bike and pedal slowly and smoothly.
Increase the resistance, so you have to force the pedals to move and stand over in a near-squat while riding.
Not only will you target the gluteus maximus and minimus, but also the thighs, quads, and core.
It is one of the few easy to perform multi-muscle group exercises that doesn’t require moving a lot of weight.
Read Also - Exercise Bike Vs Stairmaster
Our Favorite Budget Stationary Bike
- Start an in-home cardio workout with the...
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- Resistance: Increase resistance or come to a...
- Adjustable Handlebars: Ergonomic handlebars...
7. GHD Machine (Glute Ham Developer)
A GHD machine helps to develop your hamstrings and glutes when performing ab exercises.
The main benefits of using a glute ham developer machine is that strengthening these muscles has been shown to reduce knee injuries. While this doesn't directly impact the size of your butt, it does help prevent problems which is also important.
You won't achieve quick results in terms of glute gains with this machine but we felt it deserved a place on our list.
Related Article - GHD Alternative Exercises
Our Favorite GHD Machine For Home Use
- REP Glute-Ham Developer (GHD) is made for...
- BEARING SYSTEM for the footplate to make fast...
- COMMERCIAL QUALITY for a home gym price. 42"...
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How To Easily Build Your Glutes (Effective Training Program)
With the proper workout regimen, you can increase strength, size, and stability of your thighs, glutes, and core muscle groups.
There are several benefits to focusing on these areas, as we have discussed.
Along with a proper workout, though, you also need the right diet. (3)
Workouts take a lot of work and focus, and eating healthy and correctly are the biggest factors to your success. Once you have a meal plan down, you need the right workout.
As with any major muscle group, proper rest is also important. You will need to ensure you have at least 24 hours off between working out the glutes.
It is advised that you work out your glutes only once or twice per week, though.
As they also get workouts during other days, overworking them can be detrimental to your goals.
One example of a gym glute workout looks like this:
How To Choose Gym Equipment For Working Glute Muscles
If you are building a home gym, there are a few things you need to consider or keep in mind when selecting your equipment.
If you plan on focusing on your glutes, a good cable machine with adjustable pulleys will be your best bet.
Not only will a cable machine allow you to perform multiple workout exercises, but you can get several high-quality glute workouts without needing a lot of space or additional machines.
With standard barbells and free weights, you can also include a bench for offset lunges, split step squats, and hip extensions, too.
You can also use dumbbells to perform glute exercises as most people will have a set in their garage gym setup.
The main thing is to consider cost, space requirements, and multiple use equipment to save time and space.
With a proper home gym setup, you can get a complete glute workout any time you need.
What gym equipment works on abs and glutes together?
Cable machines, lunges, hip abductions, and stationary bike exercises can engage the glutes and the abdominal, or core, muscles simultaneously. While there will always be a more significant focus on one muscle group over the other, working out both simultaneously can save time, effort, and stamina.
What gym equipment works on legs and glutes together?
Leg lifts, leg curls, and barbell hip thrusts all work the glutes and legs together. Cardio movements like the stair climber and treadmill can work, too, as long as you have proper foot placement and perform the movements correctly.
Strong glutes are the foundation of a strong body.
You may not be able to purchase all of these glute exercise machines for your home gym, but if you have access to a commercial gym, make sure to give them all a try!
Related Article - Upper Body Gym Equipment
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Last Updated on December 17, 2022