There is no one exercise machine that can magically give you a rounder and lifted butt – BUT there are certainly machines that can help you achieve this goal better than others. So if you’re looking to hit your booty goals, then read on for the best exercise machine for buttocks lift.
The leg press machine is the most effective for building muscle in the glutes. If you want to achieve buttocks lift, you’ll have to strengthen your glutes in various ways from multiple angles.
We looked at some of the best exercise machines for the glutes specifically to help you decide which is best for your fitness needs. We compared each machine’s features and how they uniquely strengthen the glutes.
Did you know that your “core” is more than your abs? It’s actually made of three parts and the glutes are one of them. In this article, we’ll also help you understand the booty’s anatomy, and why strengthening is so important.
Anatomy of the glutes
Our butt is not just made of one big muscle. There are actually three major gluteal muscles in your backside.
1. Gluteus Maximus
2. Gluteus Medius
3. Gluteus Minimus
So why do you need to know these muscle groups?
It helps to know how the muscle works in order to get the most out of your workout sessions.
The Gluteus Maximus is the largest and heaviest muscle in our body. The function of the Gluteus Maximus is to extend and externally rotate the hip.
The Gluteus Maximus supports our pelvis and our trunk which is important especially when we are standing on one leg.
So our butt actually helps keep us upright.
What about the other two muscles, the Gluteus Medius and Gluteus Minimus?
These two are smaller muscles that help stabilize the pelvis when we are standing or walking.
So all three major glute muscles help us become more stable as we go about our daily lives.
Why should we build our glutes
If our butt muscles are responsible for keeping us upright, why do we need to build our glutes when they are already doing their job?
Well, there are a couple of reasons why people build their glutes.
Most people want to have that firm and lifted posterior. It’s not bad to want to have a shapely body with nice booty. Glute workouts can help you achieve this.
Aside from the nice-looking butt, some people work their glutes because they want to have stronger butt muscles.
A strong glute will help protect the lower back, hamstrings, and knees. If your glute muscles are weak, the lower back muscles are used to stabilize your body. This is one of the reasons why your lower back is in pain. Because of weak glutes.
With so much fitness equipment to choose from, it might be hard to decide which can help you best achieve your goals. So, read on to find out more about the different glute machines you can use.
What are the best glute machines
The exercise machines we will be listing in this article will target your glutes and other parts of your body. We listed four gym machines that can give you nice and strong glutes.
Hip thrust machine
Most people in the gym do their hip thrusts on a bench and with a barbell that acts as the resistance. But if you don’t want to use a bench and a barbell, you can use a hip thrust machine to fire up those glutes.
You probably think that a hip thrust machine is the last thing to help you in working your glutes.
Let’s recall our little anatomy lesson. The three major muscles in your buttocks help stabilize the hip so your butt will actually do a lot of work when you do your hip thrusts.
When done correctly, hip thrusts are effective in strengthening and adding size to your glutes.
Leg press machine
If you want a combined workout for the legs and the glutes, the leg press machine is a good option to use for building strength.
The leg press machine mimics the leg movement of a standard squat so you can expect your glutes, quads, hamstrings, and calves to fire up.
The good thing about the leg press machine is you can adjust the load for a more intense workout.
There are leg press machines where you can adjust the weight plates depending on your strength level.
The leg press machine has a safety lock so you can start and finish your workout safely.
Glute and ham developer
As its name implies, this equipment develops your glutes and your hams (hamstrings).
Using this machine can also work on your back extension and sit-ups while doing your glute workout.
This machine is best for people who have a more advanced fitness level. If you are a beginner and do not have enough strength or proper form, start with other machines or build your strength first.
Two ways to use the glute and ham developer are by doing it face down or facing up.
Doing it facing down will work your glutes, hams, and back extensions. Using the glute and ham developer face-up is just like doing a sit-up.
You can increase the intensity of your workout by adding a resistance band to the machine (if it has the band for it in front) or by holding weight plates as you do your exercises.
Hack squat machine
Just like with the other machines we have listed, the hack squat machine will target your glutes and hamstrings. Aside from your glutes and hams, it will also target your calves and quads.
Using the hack squat machine is like doing a back squat, so you bend down with resistance and with the help of the machine.
The difference between the leg press machine and the hack squat machine is that body weight is involved when you use the hack squat machine.
With the leg press machine, the upper body is stationary so the actual focus is on the lower body. Both machines can help strengthen and build your glutes, so machine preference will depend on your goals.
Frequently Asked Questions (FAQ)
How often should I train my glutes?
You can train your glutes 3 – 5 times a week but make sure to have rest days in between. Your glutes are no good if they are injured and can surely set your training back. As always, listen to your body and don’t overexert yourself with the exercises.
Why is it important to strengthen the glutes?
Your glutes are an important part of your body. The glutes help stabilize our hips and trunk, thus keeping us upright and stable whether we are walking or standing.
Strong glutes also help improve your posture as it takes the weight off of your lower back. It can prevent Anterior Pelvic Tilt, which causes your backside to stick out due to imbalances in the hips, lower back, and glutes.
Does a glute machine actually work?
Yes, it works in strengthening and building your glutes. With enough repetition, your butt will appear firmer and have that rounder shape.
Is it possible to get a big butt in a week?
It is possible to see some results in a week, but you need to specifically target your glutes and have a healthy diet to do it right. Don’t expect to go from flat booty to big butt in a week, but you can build some muscle and start to feel a difference.
If you are not careful, you might end up overexerting your glutes and you will injure them. This will set you back and you have to train slowly before increasing the intensity of your workout session.
It is best to build muscle gradually over time to avoid potential injuries.
Glute workouts should be a part of your gym sessions. Hopefully now you understand how glute exercises can benefit the body, not only in looks but they can also improve the way our body functions.
Whether you want that nice booty or you want to get a stronger butt, there are so many options to achieve your goals.
But keep in mind that while a glute machine can help in firming up and rounding up your bum, the natural look of your butt is because of genetics.
So don’t get frustrated if you don’t see results right away. You can still firm up your butt if you are consistent with your workout routine.
We hope this article gave you an idea about which machine is best for your fitness goals.