Machines are useful when you're working out. The guided motion of a machine helps you pinpoint which muscles you're exercising, which is why they can help when you're trying to work your glutes!
The following article will take a look at 12 great booty building machines. If you’re trying to improve your glute strength aim for 6-8 reps. However, if you’re looking to lift up that booty, aim anywhere between 12-20 reps per set.
So without further ado here are 12 of the best butt machines. Enjoy!
11 Glute Thrust on Leg Extension Machine
The glute thrust is a great way to change things up. This exercise is very unique due to the fact that there isn’t a specific machine to do it on. To perform this workout you will have to use a leg extension machine. Make sure to pull the lever up so that the pad can rest on top of you. Once in the starting position, thrust your body forward, contract and squeeze your butt. Once fully contracted, proceed to go down slowly before going back up. Aim for 12 to 20 reps on this glute building exercise.
10 Standing Reverse Leg Curl
This is a great isolation machine that works your hamstrings and glutes. The main focus of this machine is on your hamstrings so make sure to contract your glutes on the way up. In order to perform this exercise make sure the top of your ankle is locked into the pad. Once you’re locked in, proceed to push upward. Make sure to get a nice squeeze on your glutes before coming down nice and slowly.
9 Glute Ham Raise
This is another great compound exercise that works your hamstrings, calves and glutes. When using this machine make sure to place your feet against the footplate between the rollers as you lie face down. Once you’re locked in, proceed to lift up while flexing your knees. Make sure your body is straight when contracting. Once the contraction is complete slowly move back down. This exercise is also a great glute strength enhancer, if you haven’t tried it already, be sure to incorporate it into your workout!
8 Leg Press
The leg press is one of the most underrated glute machines out there. Women often look away when it comes to this machine because of that fact that men typically crowd it for their leg workouts. Well, I’m here to tell you that it’s your turn to use this glute building machine! Feet placement is key when doing the leg press. Putting your feet lower on the machine will generally work your quadriceps. If you’re looking to work your glutes and hamstrings, position your feet higher on the machine and use a wider stance. Once you’re locked in the position proceed to come down nice and slow. Aim for 12 to 20 reps on this exercise.
7 Thigh Abductor
The thigh abductor machine gives you a great isolated exercise. Make sure you know how to execute this movement properly before performing it. The main working body parts for this exercise are your glutes and abductors. Once you’re locked into the starting position, slowly press against the machine with your legs moving away from each other. Once you feel the contraction, slowly close your legs and go back to the starting position. Aim for 12 to 20 reps on this machine isolating workout.
6 Hip Extension Machine
This exercise is similar to a reverse donkey kick, but the difference is that you’re kicking in an upright motion with a pad resting on your hamstrings. When performing this exercise, your glutes and hamstrings muscles should primarily be working. Perform this isolation exercise nice and slow, aiming for 12 to 15 reps.
5 Lying Leg Curl Machine
The lying leg curl machine is one of the most useful machines in women’s fitness today. This machine is particularly useful for working your hamstrings and glutes. Once you're locked into the starting position, slowly raise your calves upwards, once you reach the top slowly comeback down to the starting point. Make sure your feet are properly aligned with another and your toes are pointing upwards. Aim for 12 to 15 reps on this exercise. This machine can also be used to perform a reverse donkey kick. In order to do so, place your foot on the pad and slowly reverse kick, go for 12 to 15 reps on this exercise as well.
4 Squat Leg Press Machine
This machine is similar to the leg press. The squat press has a larger platform, and allows a wider range of motion when coming down. This allows for less tension on your knees. It is also much more glutes and hamstrings focused as opposed to the normal leg press. The squat leg press machine offers a wider contraction which is very beneficial towards your glutes. Make sure to place your feet higher up and in a wider stance. You can also perform this exercise one leg at a time.
3 Hack Squat Machine
We all have those days that when we're just not feeling it. Thankfully, machines were invented to make our lives that much easier. The hack squat machine mimics a squat, so if you have a day when you don't feel like doing a full squat, you can use this isolation exercise as a replacement. The quads, hamstrings and glutes are all working during this exercise. Make sure to go down nice and slowly, keeping your legs in a wider stance for more of a strain on your glutes. Aim for 12 to 15 reps on this exercise.
2 The Stair Stepper
Yes, even a cardio machine can help build your glutes. According to the American Council of Fitness, step-ups are one of the top glute building exercises after the squat. Combining this with cardiovascular activity is a very strong formula for an effective exercise. Performing this cardio machine 4 times a week for 20 minutes at moderate intensity will be very beneficial towards your glutes and cardio levels. Make sure to incorporate this cardio machine into your routine if you really plan on growing that booty.
1 Smith Machine
The smith machine can be a tremendous learning technique for new trainees. It can also help to inspire some different workouts. The smith machine offers a guided motion to your exercises which essentially helps your form. A smith machine can be used as learning tool for compound glute exercises such as the front and back squat, barbell lunge, stiff-legged deadlift and a regular deadlift. It can also be used to try out some new workouts like a reverse donkey kick, as it helps to keep your stability while working out the glutes and a part of your hamstrings. The goal of the reverse donkey kick is to reverse kick upwards. Make sure to align yourself properly before going for your first rep. When performing this exercise go nice and slow, feel the contraction on the glute. Aim for 12 to 20 reps on this exercise. No matter what your goal is, this machine can prove to be quite effective.