We did bodyweight and free-weight glute workouts to strengthen them.
But when it comes to building strong and defined glutes, the right gym machines can be a game changer.
Gym machines offer several advantages over free weights for glute training. Machines can be used to isolate glute muscles and stimulate greater butt muscle growth.
These machines offer a safe and effective way to target the glutes.
This blog will discuss the following:
- Top gym machines for building bigger glutes
- How to perform glute exercises with proper form.
Let’s dive in!
- Glute Anatomy
- 1. Gluteus Maximus
- 2. Gluteus Medius
- 3. Gluteus Minimus
- Why Use Glute Machines?
- 8 Best Gym Machines For Glutes Workouts For Toned Butts
- 1. Hip Thrust Machine
- 2. Reverse Hyperextension
- 3. Glute And Ham Raise Machine
- 4. Leg Abduction/Adduction Machine
- 5. Hyperextension Bench
- 6. Cable Machine For Glute Exercises
- 7. Smith Machine For Glutes Workout
- 8. Glute Kickback Machine
Knowing the anatomy and function of the glute muscles will help you perform resistance band exercises more effectively.
The gluteal muscles are a group of muscles that make up the buttock area. The muscle group consists of the gluteus maximus, gluteus medius, and gluteus minimus.
1. Gluteus Maximus
- The most superficial and largest of the gluteal muscles.
- They are primarily responsible for hip extension (e.g., standing up from a sitting position or climbing stairs) and external rotation of the hip.
2. Gluteus Medius
- Located just beneath the gluteus maximus, originating from the outer surface of the ilium.
- Main functions include hip abduction (lifting the leg to the side) and stabilization of the pelvis during walking or running.
3. Gluteus Minimus
- It lies deep in the gluteus medius, sharing a similar origin on the ilium.
- Its actions resemble the gluteus medius, which helps hip abduction and stability. It also plays a role in medially rotating the thigh.
Why Use Glute Machines?
Glute machines work the glute muscles better than free-weight exercises like squats and deadlifts. They are beginner-friendly, easy to use, and allow for controlled movements.
They are designed to target the gluteal muscles, including the gluteus maximus, medius, and minimus. They give you a controlled range of motion and focus on strengthening and toning your glute muscles.
Glute machines come in various types, and each machine can be used to do different exercises that target different parts of the glutes. This helps prevent muscle adaptation and prevent boredom.
They also make the lower body stronger and more stable, which reduces the strain on the knees and lower back.
Glute machines are easy to find in most gyms. They are a good option for people who want to work out with gym machines.
8 Best Gym Machines For Glutes Workouts For Toned Butts
While free weights are important, using machines to sculpt strong, shapely glutes is important. Machines enable you to hit your glutes from multiple angles with added safety.
These are 8 of the best gym machines every booty workout should include:
1. Hip Thrust Machine
The hip thrust machine is a special piece of gym equipment that you use to do hip thrust exercises. The hip thrusts work the gluteal muscles, especially the gluteus maximus. They also work the hamstrings and lower back muscles.
A hip thrust machine typically comprises a padded bench or platform attached to a sturdy frame. The bench is set up horizontally, and the user sits with their upper back against the pad and their feet on the ground in front of them.
The hip thrust machine has advantages over the classic barbell hip thrust:
- No need to balance a heavy barbell, allowing full focus on glute contraction
- More comfortable by removing pressure on the hip bones from the barbell.
- Fixed machine setup prevents shoulders from sliding off a bench.
How To Use It
- Adjust the height of the bench or platform so that your shoulders are comfortably positioned against the pad.
- Your feet are flat on the platform in front of you.
- Sit on the bench with your upper back against the pad and your feet hip-width apart on the ground.
- Place a pad or weight across your hips (based on design).
- Drive through your heels and squeeze your glutes as you lift your hips upward.
- Pause briefly at the top of the movement, then lower your hips back down under control to complete one repetition.
- Aim for 8–12 repetitions per set.
2. Reverse Hyperextension
Reverse hyperextension is a multipurpose workout that can be used to strengthen the hamstrings, glutes, and hip flexors. It is a low-impact exercise that is good for people with a weak back.
If you’re new, you may start with just the weight of your legs or add minimal weight and increase as you become more comfortable.
How To Use It
- Lie facing downwards on the hyperextension machine with your upper body and stomach on the bench, and secure your legs under the rollers.
- Allow your legs to hang towards the floor and grip the handles.
- Exhale and lift your legs by contracting your glutes and lower back muscles.
- Your legs should form a straight line with your torso at the movement’s top.
- Lower your legs back to the starting position slowly and inhale as you do it.
- Aim for two or three sets of 8 to 15 reps.
3. Glute And Ham Raise Machine
The Glute and Ham Raise Machine, also called the Glute-Ham Developer (GHD), helps strengthen posterior chain muscles, especially your glutes and hamstrings.
That means that the glutes get involved as well (as the name of the exercise would imply), along with the spinal erectors.
If your gym has this apparatus, you should add it to your glutes exercises arsenal, which helps to build mass and strength in your legs.
How To Use It
- Ensure the footplate on the GHD is far enough back so that your knees rest at the bottom of the pad.
- Your feet should firmly touch the footplate, and the bottom of your quads should rest on the pad with your body upright.
- Ensure your back is flat, your legs are slightly less than hip-width, and your torso is upright.
- Bring your arms across your chest.
- Push your toes into the plate and extend your knees. This will move your body forward until you are parallel to the floor.
- To get back up, bend your knees and move your upper body back to where you started.
4. Leg Abduction/Adduction Machine
The Leg Abduction/Adduction Machine is a specialized gym apparatus that targets the inner and outer thighs and glute muscles.
Working the glute medius on the hip abductor/adductor machine is crucial for complete glute development. Though smaller than the main glute muscles, the medius rounds out the top of your glutes for fullness in leggings.
It consists of two moving arms or pads that allow for controlled abduction (moving away from the body’s midline) and adduction (moving towards the midline) movements.
This machine may leave you sore the next day. But powering through multiple sets with moderate weight, full range of motion, and one-second squeezes builds butt shape.
How To Use It
- Sit on the machine with your back against the backrest and your feet on the footrests.
- For adduction, place the insides of your thighs against the pads;
- For abduction, position the outsides of your thighs against the pads.
- Press the moving arms or pads together (adduction) or push them apart (abduction) against resistance.
- Perform the exercise with controlled movements.
- Focus on squeezing the targeted muscles during each repetition.
5. Hyperextension Bench
The Hyperextension Bench is an essential piece of gym equipment specifically designed to target the muscles in your erector spine and glutes. This machine is often found in both commercial and home gyms. It aims to strengthen your back and glutes and improve your posture.
If you’re new to exercise or have an injury, the machine is a safer option than free weights because it allows you to move your body in a controlled way. It’s a simple exercise to learn, so you can start using it right away.
How To Use It
- Lie face down on the back extension machine. Adjust the pad so that it supports your thighs and hips.
- Bend your knees slightly and secure your feet under the footplates. Keep your knees in line with your hips.
- Cross your arms over your chest or place your hands gently at the side of your head.
- Exhale and raise your upper body until your shoulders, spine, and hips are in line. Engage your core and gently slide your shoulders back.
- Inhale as you lower yourself back to the starting position, ensuring a controlled movement.
- Aim for 3 sets of 10–15 reps, depending on your comfort and fitness level.
6. Cable Machine For Glute Exercises
The cable machine is a versatile tool that effectively targets and strengthens the glute muscles. Unlike traditional free weights, it maintains consistent tension throughout each movement, allowing for precise isolation and engagement of the glutes.
Equipped with two adjustable pulleys, the cable machine offers various angles and attachments to work all major and smaller muscles in the glutes. Here are some effective glute exercises you can perform on this machine:
- Cable Glute Kickback: Isolate and target the glute and hamstring muscles with this effective movement.
- Cable Hip Abduction: Focus on the outer thighs and glutes to enhance strength and tone.
- Cable Pull-Through: This popular exercise promotes strength and stability by engaging the glutes and hamstrings.
- Cable Hip Adduction: Tone and strengthen the inner thighs with this auxiliary exercise.
- Cable Deadlift: Target multiple muscle groups, including the glutes, hamstrings, and lower back.
- Cable Squat: Develop quality glute muscle mass while enhancing lower body strength.
- Cable Standing Leg Curl: Mimic the function of a leg curl machine to engage the hamstrings and glutes effectively.
- Cable Lunges: Improve leg strength, stability, balance, and coordination while targeting the glutes.
- Cable Step Up: Target the quadriceps while involving the calves, glutes, and hip flexors for a comprehensive leg workout.
How To Do Cable Pull-Through
The Cable Pull-Through is a popular exercise that is used to target the glutes and hamstrings for muscle and strength-building purposes.
Now, a lot of people are afraid to perform this movement or just not interested since it requires a little setup and may even look a little funny.
- Grasp the attachment of a low cable pulley. Straddle the cable so that your back faces the pulley.
- Keeping your legs straight, flex your hips and waist until you feel a mild stretch in your hamstrings.
- Step forward until the rope is pulled taut, and stand with your feet shoulder-width apart.
- Keeping your legs and arms straight, exhale as you stand up and pull the cable attachment through your legs.
- Hold for a count of two and squeeze your glutes.
- Inhale as you reverse the motion and return the cable attachment to the starting position with your hips and waist flexed.
7. Smith Machine For Glutes Workout
The Smith machine offers a stable and controlled environment for targeting the glute muscles. This piece of equipment consists of a barbell fixed to vertical steel rails, allowing for vertical movement only, with adjustable hooks to set the barbell at different heights.
Here are some exercises commonly performed on the Smith machine to target the glutes:
- Smith Machine Hip Thrusts: Provides a stable platform to effectively engage and strengthen the glutes.
- Smith Machine Bulgarian Split Squats: this variation promotes glute and quad development.
- Smith Machine Stiff-Legged Deadlifts: Isolate and strengthen the hamstrings while also engaging the glutes.
- Smith Machine Reverse Lunges: Build strength in the glutes and thigh muscles with this variation of lunges.
- Barbell Romanian Deadlifts: Work the hamstrings and glutes with this hip-hinge movement.
- Smith Machine Step-Ups: Target the glutes and quadriceps by stepping up onto a bench or platform using the Smith machine.
- Smith Machine Squats: A compound exercise targeting the glutes, quadriceps, and hamstrings.
- Good Morning: Good mornings target the lower back, hamstrings, and glutes
How To Do Smith Hip Trust
The hip thrust is a popular exercise that is used to target the glutes and hamstrings for muscle and strength-building purposes.
However, the Smith machine allows you to load up on big weights and focus all of that loading into the glutes so that they get the best workout.
- Sit on the bench with your feet flat on the ground and shoulder-width apart, toes pointing forward.
- Slide your legs under the Smith machine bar and sit on the floor with your back against the side of a bench. The barbell should be over your hips.
- Grasp the bar at each side. Bend your knees and place your feet flat on the floor, approximately shoulder-width apart.
- Keeping your torso rigid, exhale as you raise the bar by extending your hips until they are fully extended.
- Inhale as you lower the barbell by flexing your hips. Do not allow the barbell to touch the floor.
8. Glute Kickback Machine
Although performing kickbacks on a cable machine may prove to be effective, utilizing a dedicated glute kickback machine can enhance your workout experience. Well-equipped gyms often have these specialized machines despite being less common.
One notable aspect of glute kickback machines is the diverse range of positions they offer. Some machines require you to stand upright, while others encourage a slight forward lean akin to a hip hinge.
Additionally, certain machines position users in a kneeling stance. These different positions work different parts of the gluteal muscles and give a complete workout.
Regardless of the specific angle, hip extension is the primary movement involved in using the glute kickback machine. This action engages the glutes extensively, facilitating muscle activation and growth.
How To Use It
- Adjust the machine to your body size and comfort level.
- Ensure that the foot pad or platform is appropriate for your leg length.
- You may need to adjust the seat or platform position as well.
- Position your body according to the specific design of the machine:
- Standing Position: Stand upright with one foot placed firmly on the foot pad or platform.
- Leaning Position: Lean forward slightly, like a hip hinge, while supporting your upper body on the machine.
- Kneeling Position: kneel on a padded surface while positioning your upper body against the machine for support.
- Drive your heel back and upward, extending your hip joint while keeping your knee straight.
- Focus on squeezing your glute muscles at the top of the movement.
- Slowly lower your leg back to the starting position under control.
- Do the desired number of repetitions on one leg before switching to the other side.
Gym machines can be a great way to build bigger, stronger glutes and reduce injury risk. Adjust your body position to work all parts of your glutes in different ways.
Some of the most popular gym machines for glute workouts include the hip thrust machine, reverse hyperextension, and cable kickback station.
You can also use abductor/adductor machines and glute press machines to strengthen your glutes.
So, the next time you’re at the gym, don’t forget these powerful tools for building your glutes. Focus on squeezing and contracting your glutes with every rep. Over time, you’ll sculpt a lifted, toned butt.
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.