The three main muscles that constitute your buttocks each have unique specific functions.
Gluteus Maximus
Among the three muscles, the gluteus maximus is the largest. It provides the shape of your bum, but its main function is to allow you to extend and rotate your hip.
Gluteus Medius
The gluteus medius secures your pelvis when you’re moving around. It is relatively smaller than the gluteus maximus and has the important role of moving your legs away from the midline of your body to rotate them.
Gluteus Minimus
This glute muscle supports the function of the gluteus medius. The gluteus minimus activates when the gluteus medius is engaged during exercises.
Workout Machines for your Booty
There are many gym machines on the workout floor, but which one does good for your buttocks? Actually, there is more than one machine you can use to work on your butt at the gym. Here are the most recommended ones to use:
Leg Press Machine
You can find two kinds of leg press machines at the gym. The standard is the horizontal leg press, and the other kind has a 45-degree recline seat to an angle where you perform a leg press upwards in a diagonal direction. It’s one of the best machines to use for your butt.
Leg Press Exercise
The standard leg press is enough to work on your glutes as long as you move your feet higher up on the platform. This way, you engage your hamstring and glutes with less quad activation. To start this workout, sit on the leg press machine and put your soles flat on the platform with your feet hip-width apart. Form an angle of 90 degrees at the knees. Make sure that the soles of your feet are placed in the center of the platform, buttocks flat on the seat, and knees in line with your feet.
Once you established your form, release the platform and let your legs take the weight. With your core braced, push the weight of the platform until your legs are fully extended. When you perform the press, hold on to the handles for support and ensure that you maintain your head and spine in position. Hold the position for a moment and return to the starting position by slowly bending your knees.
Cable Machine
This equipment is a versatile machine that targets lower body muscle groups like your quads and hamstrings aside from the glutes. Mostly, cable machines are used for serious strength training. For your glutes specifically, this machine will help you improve not just your functional strength but also your balance.
Cable Glute Kickbacks
To prepare yourself for this exercise, attach the cuff to your ankle, connected to the cable pulley of the machine. Position your body by hinging at your hips and bending your torso to the point it’s practically parallel with the floor. You can hold on to the machine to secure your balance while performing the kickbacks.
Start the movement by lifting your one cuffed leg and pulling it in a backward direction as far as possible. By then, your leg should be in line with your upper body, parallel with the floor. At the top of the move, squeeze your glutes, then return to the starting position. Repeat the same movement with your other leg with the same reps to complete one set.
Hip Extension Squat
Wear the ankle cuff around one foot and stand facing the cable machine. Slowly step back until you feel the tension in the pulley of your cuffed leg. If you got the distance, put your other leg out until you’re standing with your feet shoulder-width apart.
Maintain your balance and perform a bodyweight squat by moving your hips back, keeping your shoulders over your feet, knees, and toes pointing in the same direction. Get back to a standing position and put the weight on the uncuffed foot as you return the cuffed one, extending your hip.
Hip Extension Machine
There are various options to position yourself in a hip extension machine to perform the exercise for your butt. But whatever position you’re most comfortable performing the exercise, the process is pretty much the same.
Hip Extension Exercise
Begin to position yourself by placing the padded roller of the machine at the back of your knees. Anchor your hips in place with the safety hip belt of the machine if it is available. Start the movement by straightening your legs at the hip, pushing against the resistance from the weighted padded leg roll. Gradually bend your hips to go back to the starting position and complete a repetition.
Hip Abduction Glute Exercise
Once you set the right amount of resistance weight, sit on the machine, positioning your legs against the pad flat and your back straight. However, avoid putting too much pressure on your knees as it will compromise the position of your legs on the machine. Grab the handles before performing the exercise. Avoid moving your upper body while your legs are working.
Start the movement by carefully pressing the padding with your thigh away from the center. To the fullest range of motion, push your legs. As you return to the starting position, the weight should gradually ease down instead of dropping it.
Conclusion
If you have gym access, don’t miss out on using glute machines. It’s not just about looking great physically with a good-shaped butt. It’s also strengthening your glutes to perform physical activities with no problem. If you don’t have glute machines for your butt exercise, there are also great alternatives to keep your body and butt muscles in shape by using simple gym accessories such as resistance bands. But if you want an efficient booty result, it’s always best to train with gym machines.
