Did you know that, on average, people sit for a mind-blowing 12 hours a day?

All that sitting can lead to weak glute muscles and a less-than-ideal booty shape. I’ve been there, trust me!

But don’t worry, I’m here to save your booty.

I’ve spent a lot of time in the gym trying out different machines and exercises, and I’ve found the best gym machines for glutes so you can get that bigger, rounder, and perkier booty we all want.

We’ll explore the most effective equipment, tips, and tricks to help you achieve your booty goals. So, let’s get started and work towards that ๐Ÿ‘ posterior together!


What Are the Best Gym Machines for Glutes?

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So, you’re on a mission to build the best booty ๐Ÿ‘ in town? Look no further, because I’ve got your back (and your glutes)!

Here are the five best gym machines that’ll give you the ultimate glute workout:

#1 The Cable Machine: The Secret Weapon for Glute Glory

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the cable machine is like the Swiss Army knife of gym equipmentโ€”versatile and essential for a great glute workout.

It allows you to target your glutes specifically, as well as other muscle groups.

With ankle cuffs and proper form, you can perform exercises like glute kickbacks and hip extensions, giving your gluteus maximus, medius, and minimus the attention they deserve.

Plus, who doesn’t love a machine that lets you work on your glutes and gossip with your gym buddy simultaneously? ๐Ÿ—ฃ

Glute Kickbacks

  • Attach an ankle cuff to the low pulley and secure it around your left ankle.
  • Stand facing the cable machine, holding onto the frame for support, with a slight bend in your right knee.
  • Slowly kick your left leg back, squeezing your glutes at the top of the movement, while maintaining a straight back and engaged core.
  • Return your left leg to the starting position, then repeat for desired reps before switching to the right leg.
Evander’s Tip

If you don’t feel comfortable doing exercises in the gym you should try working out at home. I made an epic guide on how to build a home gym on a budget. Be sure to check it out.

#2 Leg Press Your Way into the Peachy ๐Ÿ‘ Keen Club

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Ah, the leg press machine, is my favorite and it makes me feel like a superhero kicking through a wall ๐Ÿฆธโ€โ™‚๏ธ.

Not only does this machine help you build strength in your glutes, but it also targets your hamstring muscles, calf muscles, and quads.

With a few adjustments, you can even focus more on your glutes by keeping your feet higher on the platform.

Just remember, proper form is key ๐Ÿ”‘ to avoid looking like a wobbly noodle.

Glute-Focused Leg Press

  • Position yourself on the leg press machine with your back against the pad and feet placed high on the platform.
  • Push through your heels to extend your legs, keeping a slight bend in your knees to prevent locking them.
  • Lower the weight by bending your knees, bringing them toward your chest until they form a 90-degree angle.
  • Push through your heels ๐Ÿ‘  to extend your legs and return to the starting position. Repeat for desired reps.

#3 Stairway to Booty Heaven: The Stair Stepper

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The stair stepper machine is basically like having a never-ending staircase in your gym. It’s one of the best cardio machines for targeting your booty muscles while also getting your heart rate up.

Plus, you can pretend you’re Rocky Balboa climbing the steps of the Philadelphia Museum of Art. ๐Ÿฆพ

Now that’s what I call a cardio workout with a side of glute-burning fun!

Glute-Targeting Steps

  • Stand on the stair stepper machine with feet hip-width apart, holding onto the handles for balance.
  • Press down on your right foot, extending your leg and engaging your glutes, while lifting your left foot to the next step.
  • Push through your left heel to step up, engaging your glutes and transferring your weight to your left foot.
  • Continue alternating between your right and left legs, focusing on pushing through your heels and engaging your glutes throughout the movement.

#4 Elliptical Glute Ride

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The elliptical may seem like a low-key cardio machine, but don’t underestimate its glute-sculpting power!

By adjusting the incline and focusing on pushing through your heels, you can target those glute muscles while giving your upper body a workout as well.

It’s like multitasking but for your body. Plus, the elliptical exercise machine lets you catch up on your favorite TV shows ๐Ÿ“บ while working out, so it’s a win-win!

Glute-Focused Elliptical Workout

  • Set the elliptical machine to a high incline to engage your glute muscles more effectively.
  • Hold onto the moving handles and begin pedaling, focusing on pushing through your heels with each stride.
  • Keep your back straight and core engaged, while maintaining a smooth, steady rhythm in your strides.
  • Incorporate periodic intervals of increased resistance to further challenge your glutes and improve overall strength.

#5 Hip Abduction Glory

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Last but not least, the hip abduction machine, which is perfect for isolating and working on the abductors, which include the gluteus medius and minimus ( don’t worry you will learn more about the different glutes later)

This exercise machine is essential for improving hip stability and preventing injuries.

Plus, there’s nothing more satisfying than the feeling that burns ๐Ÿ”ฅ in your glutes while knowing you’re one step closer to becoming the glute master you’ve always dreamed of being.

Go get ’em champ! ๐Ÿ’ฏ

Seated Hip Abductions

  • Sit on the hip abduction machine with your back firmly against the pad and knees positioned under the leg pads.
  • Adjust the machine’s range of motion so that your legs are together but not squeezed too tightly.
  • Push your legs outward against the resistance of the pads, engaging your gluteus medius and minimus muscles.
  • Slowly bring your legs back to the starting position, controlling the movement, and repeat for desired reps.

Bodyweight Booty List

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Alright, some of us just want to train our ๐Ÿ‘ more naturally without any fancy gym equipment.

That’s why I have summarized some of my personal favorite bodyweight exercises for targeting your glutes.

#1 Kickin’ Donkey Kicks

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Donkey kicks are an awesome exercise to target your glutes specifically, especially the gluteus maximus.

Plus, they’re easy to do and require no exercise equipment.

Talk about a win-win! ๐Ÿ’ฏ

How to perform donkey kicks

  • Start on all fours, hands shoulder-width apart and knees hip-width apart.
  • Keeping your right knee bent at a 90-degree angle, lift your right leg up, pushing your heel towards the ceiling.
  • Squeeze your glutes at the top of the movement before slowly lowering your leg back to the starting position.
  • Repeat for desired reps, then switch to your left leg.

#2 Step-Up for Booty

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Step-ups are fantastic for targeting all three glute muscles simultaneously, and they’re a great exercise for improving overall lower body strength.

All you need is a sturdy step, bench, or box! ๐Ÿ“ฆ

How to perform step-ups

  • Stand in front of a step, bench, or box with your feet hip-width apart.
  • Step up with your right foot, pushing through your heel to engage your glutes, and follow with your left foot.
  • Step back down, starting with your left foot, then your right foot.
  • Repeat for desired reps, then switch the leading leg.

#3 Glute Bridge Magic

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Glute bridges are a great way to get the glute muscles, especially the gluteus maximus, to work and get stronger.

Plus, they’re a great way to give your lower back a little love ๐Ÿ’• too!

How to perform Glute bridges

  • Lie on your back with your knees bent, feet flat on the floor, and hip-width apart.
  • Push through your heels to lift your hips off the ground, while squeezing your glutes at the top.
  • Hold for a second before slowly lowering your hips back to the starting position.
  • Repeat for desired reps.

#4 Mountain Climbers

Purple infographic with an image of a woman doing mountain climbers. text displays: #4 Mountain climbers

Mountain climbers are a dynamic cardio exercise that works not only your glutes but also your core muscles and upper body.

They’re a fun ๐Ÿคฉ and challenging way to get your heart pumping!

How to perform mountain climbers

  • Start in a plank position, with your hands shoulder-width apart and your body in a straight line.
  • Bring your right knee towards your chest, keeping your foot off the ground.
  • Quickly switch legs, extending your right leg back while bringing your left knee towards your chest.
  • Continue switching legs at a rapid pace for desired reps.

Glutes Uncovered: What’s the Secret Sauce?

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Let’s take a closer look at those fantastic glute muscles we’ve been talking about, and why they’re so important for both everyday movements and rocking those bodyweight exercises!

The Big Kahuna: Gluteus Maximus

The gluteus maximus, the powerhouse of your booty, is the largest and strongest of the three glute muscles.

It plays a key role in many movements you perform during your glute workouts, like squats and lunges.

This muscle is responsible for hip extension, which means it helps you stand up, walk, run, and jump, making it a crucial player in your workout routines and daily life.

The Unsung Hero: Gluteus Medius

The gluteus medius is like the supportive best friend to the gluteus maximus.

This smaller muscle is located on the outer side of your hip and helps with hip abduction (moving your leg away from your body).

It also stabilizes your pelvis during walking๐Ÿšถโ€โ™€๏ธand running ๐Ÿƒโ€โ™‚๏ธ , ensuring you maintain proper form during those step-ups and mountain climbers.

The Tiny but Mighty Gluteus Minimus

Last but not least, meet the gluteus minimus, the unsung hero ๐Ÿฆธโ€โ™€๏ธ of the glute muscles.

Situated beneath the gluteus medius, it may be the smallest of the three, but it still packs a punch.

It works alongside the gluteus medius to aid in hip abduction and pelvic stabilization, making sure your hips don’t drop while doing exercises like donkey kicks or single-leg glute bridges.

This little muscle is essential for maintaining balance and preventing injuries.


The Booty-ful Conclusion

In conclusion, we’ve delved into the world of gym machines specifically designed to target and strengthen your glutes.

From cable machines and leg press machines to stair steppers and hip abduction machines, these powerful tools can help you sculpt the bigger, rounder, and perkier booty ๐Ÿ‘ you desire.

When you use these machines along with bodyweight exercises and know how important the three main glute muscles are, you will get a well-rounded workout for your glutes.

With dedication, persistence, and the right gym equipment, you’ll be on your way to achieving your ultimate booty goals. ๐Ÿ’ฏ

FAQs

To grow your glutes fast at the gym, focus on compound exercises such as squats, deadlifts, and lunges, as well as isolation exercises like cable kickbacks, hip thrusts, and leg presses. Increase the weight and intensity progressively, and incorporate variety into your workout routine.

Yes, glute machines are effective in targeting and isolating the glute muscles. They can help you work on specific muscle groups, make sure your form is right, and give you more resistance to help your muscles grow and get stronger.

Exercises that lift your buttocks at the gym include squats, lunges, hip thrusts, deadlifts, step-ups, and leg presses. These exercises target the glute muscles, helping to shape and lift your buttocks.

The hip thrust is often thought to be the best exercise for the glutes because it focuses on those muscles and lets you use a lot of your body weight and overload them gradually, which helps the glutes grow and get stronger.