5 Best Gym Machines For Glutes: How To Sculpt Your Booty

The best gym machines for your glutes can help sculpt those coveted booty muscles. Strong glutes look great and are important for overall lower body strength, athletic performance, and injury prevention

Machines are helpful because you can isolate your glutes for maximum gains. Compound exercises like squats also rely on your back or leg muscles. 

Here is a list of the best machines to work your glutes:

1. Cable Machine
2. 45 Degree Leg Press
3. Hip Thrust Machine
4. Hip Abduction/Adduction Machine
5. GHD/GHR Machine 

But you don’t want to waste time doing exercises that won’t help your goals, so read the full post. 

In this article, you will learn the best machines for glute training, including their benefits and tips for incorporating them into your workout routine. 

We will also look at the glute muscles to understand what they are, what they do, and why they matter.

What Are the Glute Muscles and What Do They Do?

The gluteal muscles, commonly called the glutes, are a group of three muscles located in the buttocks: the gluteus maximus, medius, and minimus.

Gluteus Maximus

The gluteus maximus is the largest and most powerful glute muscle in the group. It also happens to be the biggest muscle in the human body. The gluteus maximus aids in extending and laterally rotating the hip joint and pulling the thigh towards the body’s midline.

Gluteus Medius

The gluteus medius is the second biggest glute muscle in the group. It is found on the outer surface of the pelvis and helps to abduct the hip joint, meaning it moves the leg away from the body's midline.

Gluteus Minimus

The gluteus minimus is the smallest of the glute muscles and is located underneath the gluteus medius. and is responsible for assisting in hip abduction and stabilizing the hip joint.

The glute muscles are crucial to lower body movements like walking, running, and jumping, among many more. They all play some role in maintaining a stable pelvic position, which is important for proper spine alignment and overall posture.

Often overlooked these days is hip mobility, and strengthening the gluteal muscles goes a long way in that regard. Though the gluteus maximus will often take the focus when working glutes, the gluteus medius is as, if not more, important when it comes to hip mobility. 

If you need help developing this muscle, here are some of the best gluteus medius exercises that you can do.

Why Train the Glute Muscles?

Beyond aesthetics, why should you train the glute muscles? Clearly, how they look is important to many people that incorporate glute training, but there’s much more value to it than simply having a perky butt.

Other factors that benefit from glute training include athletic performance, injury prevention, improved posture, and an increased metabolism.

Athletic Performance

Because glute muscles play a key role in lower body movements, they are present in actions like running, jumping, and weightlifting. Training these muscles can improve power and explosiveness, increase speed and agility, and improve overall lower body strength. 

​​The glutes are also responsible for hip extension. If you’ve ever heard the term “triple extension” when Olympic lifting, sprinting, or jumping, you might understand that hip extension is vital to completing those movements. 

Train the glutes, and you will become a better athlete; don’t train them, and you’ll be using your backside to sit on that bench.

Note: Triple extension is the simultaneous extension of your hips, knees, and ankles. 

Injury Prevention

Though it may not seem so at first glance, glute strength and glute flexibility play a huge role in preventing injuries. The hips are located centrally on the body and affect areas up and down, including the spine, knees, ankles, and shoulders, to some extent. Therefore, for basic structural health, the glutes must be trained well.

Weak glutes can contribute to poor posture and compensatory movement patterns, increasing the risk of injuries to the lower back, hips, knees, and ankles. By strengthening the glutes, you can help stabilize the pelvis and maintain proper alignment during movement, reducing the risk of injury. 

Glutes also take tension off other muscles in the area, like the hamstrings, quads, adductors, and abductors, which will get tight and overworked if the glutes are weak.

Improved Posture

As mentioned previously, the hips and spine are strongly connected, with the hips acting as the spine’s base. Weak glutes result in weak hips, which results in a weak spine and bad posture. More specifically, the glutes help support the lower back and prevent anterior pelvic tilt, which can cause lower back pain and other postural imbalances.

Strong glutes allow the surrounding muscles to relax and sit appropriately, thus not letting the spine and body get pulled in any strange direction. Additionally, strong glutes help improve posture by promoting proper lower body alignment. When the glutes are strong, they help align the hips, knees, and ankles to work comfortably together.

It is best not to strain your back further than necessary when trying to improve posture. Training glutes will affect your back to some extent, so knowing how to perform back-friendly glute exercises can help you both strengthen your glutes and keep your back stable enough to not over-exert itself. If you overtrain your back, this will also lead to poor posture, so avoid that as much as you can.

Increased Metabolism

It does not come to mind, but it is worth considering nonetheless. The gluteus maximus is the biggest muscle in the whole body, so the glutes make up a large muscle mass. Training them will increase muscle mass even more, and increased muscle mass can help you burn more calories at rest, leading to improved body composition and weight loss.

One of the easiest ways to boost your metabolism is by having more muscle mass. It then makes sense that maximizing the potential of your biggest muscles will greatly affect your metabolism as a whole.

Before looking at the machines that work best for your glutes, here are some compound glute exercises that you should certainly include in your workouts if you haven’t already. Machines tend to isolate the glutes better, but that doesn’t mean you shouldn’t also progress through these exercises.

The 5 Best Gym Machines For Glutes

1. Cable Machine

Glute Exercises You Can Do With it:

• Kickbacks
• Side-Kicks
• Pull-Throughs

Muscles Worked with Cable Machine:

• Gluteus Maximus
• Hamstrings
• Erector Spinae
• Low Back

Pros:

• Cable machines allow for a large range of motion and allow most natural movements
• Cable machines have easy-to-adjust weight settings, making it simple to drop and increase weight
• The height settings are also easy to adjust, making it possible to change the angle of attack for each cable exercise

Cons:

• Cable machines are harder for beginners to understand because of how the resistance is applied in conjunction with the freedom of movement that they provide
• Not all gyms have cable machines, and those that do might only have a few extensions for use

Cable machines are versatile pieces of equipment for many exercises, not just glute exercises, but what they can do for the glutes is very handy. Unlike traditional machines, cables allow for greater ranges of motion and have easily adjustable settings. 

Although they aren’t the most beginner-friendly and are more of a novelty for many gyms rather than a mainstay, though they might not be the smartest choice for an absolute beginner, cables benefit all fitness levels as long as you follow these tips. 

Tips To Using Cable Machines for Glutes:

For starters, make sure to adjust both the height and weight settings to make them comfortable for you and the exercise you’re doing; cables are diverse, so don’t think every exercise needs to be done with the same weight. 

Of course, maximize its isolating effect and target singular muscles or small muscle groups with your exercises. Try not to make full-body movements to take away from the focus on the targeted muscle. 

Another small thing is to make sure you’re using the proper cable attachment for your exercise, as cable machines tend to have many different handles and attachments.

Cable Machine Recommendation:

If you’re looking for a personal cable machine, be aware that these are not cheap items, and the ones typically don’t have much to offer. Fitness Factory’s Powerline Single Stack Functional Trainer is a high-quality cable machine on the lower end.

2. 45 Degree Leg Press Machine

Glute Exercises You Can Do With it:

• Narrow Stance Leg Press
• Wide Stance Leg Press
• Single-Leg Leg Press
• High Feet Leg Press

Muscles Worked with 45 Degree Leg Press:

• Quadriceps
• Hamstrings
• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus

Pros:

• Leg press machines reduce overall spinal compression, allowing the exercise to be more focused on the lower body and glutes as it should be
• There is greater time under tension when performing a leg press as the glutes are stressed throughout the entire movement with no respite

Cons:

• Leg presses, however, have a very limited range of motion, making flexibility and creativity a must to use
• Given how the movement is completed, there is a lack of functional carryover for the exercises to real-life movements

Leg press machines are well-known pieces of equipment and are typically found in all gyms. There are plenty of different versions as well, including the horizontal leg press, the 45 degree leg press, and the vertical leg press. Following these tips will help you use a leg press for glute training.

Tips for Using Leg Press Machine for Glutes:

The cardinal sin with leg presses is overloading the machine because you can get a subpar workout as a result. Having less weight and working through a harder range of motion is okay. Remember that where you place your feet does matter and will affect which muscles are hit during your exercises. Leg presses are not for everyone. 

Ideally, only intermediates to advanced lifters should use them as they will know how and why to use them.

45 Degree Leg Press Recommendation:

For those looking to upgrade their personal gym, a good option is the SYEDEE Leg Press Machine, which has 1500 lbs of storage capacity for weight plates. Note that the machine does not include weights and must be purchased separately.

Read also: Best Leg Workout Machines At The Gym.

3. Hip Thrust Machine

Glute Exercises You Can Do With it:

• Toes Parallel Hip Thrust
• Toes Out Hip Thrust
• Toes In Hip Thrust

Muscles Worked with Hip Thrust Machine:

• Gluteus Maximus
• Hamstrings
• Low Back

Pros:

• By keeping a fixed movement pattern, the hip thrust machine helps you maintain balance throughout the exercise
• As the hip thrust machine takes a lot of excess tension from the exercise, your knees will be under less stress
• Whereas the bar may seem like it’s crushing your pelvis as you perform a hip thrust with heavy weight, the machine has a more comfortable belt to hold the weight in place

Cons:

• The obvious downside to a hip thrust machine is that it takes up a lot of space and is dedicated to only one exercise
• Machine is redundant if you can hip thrust with bars and dumbbells

The hip thrust exercise is a new invention in weightlifting, developed by strength and conditioning coach Brett Contreras in 2006. Thus, the hip thrust machine is also relatively new to the fitness scene and isn’t widespread yet. 

Regardless, it is one of the best glute-focused machines out there. It is easy to use for all levels, and if you intend to use it, here are some tips to keep in mind.

Tips for Using Hip Press Machine for Glutes:

Start off adjusting the settings of the foot and seat platforms, if possible, so that you are comfortable and ready to go. Most hip thrust machines have a belt accompaniment, so strap into it and keep it tight but comfortable around your pelvis. 

Also, focus on using your glutes to complete the exercise, as you can easily have other muscles, like the quads, take over and limit the glute benefits.

Hip Thrust Machine Recommendation:

For an at-home gym, opting for a simpler hip thrust bench rather than the whole machine may be better. The benches are cheaper, have better variability for settings, and are easier to move. The RitFit Hip Thrust Machine HTB-800 is an ideal option to meet those criteria

4. Hip Abduction/Adduction Machine

Glute Exercises You Can Do With it:

• Hip Abduction
• Hip Adduction

Muscles Worked with Hip Abductor/Adduction Machine:

• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus
• Adductor Muscles

Pros:

• Isolates the adductors and abductors, which are difficult muscle groups to hit, especially without involving other complementary muscles as well
• This machine allows you to increase weight, which is normally hard to do with things like cables and resistance bands

Cons:

• A 2-in-1 machine like this can break a little more easily than stand-alone machines because of the constant transition from one to the other
• Another big piece of equipment that only has one or two specific uses 

The hip abduction/adduction machine is a smart way to train both sets of muscles, as it allows for weight increases and full ranges of movement. A machine like this is often a luxury item as you can progress well enough with bands and cables, but the weight jumps are beneficial. 

This machine is perfect for beginner lifters who must strengthen their adductors and abductors, likely all beginners.

Tips for Using Hip Abduction/Adduction Machine for Glutes:

Be aware that this machine could come as a 2-in-1 or two separate machines hitting adductors and abductors separately. Pay attention to which machine you’re using as the names are confusing being only one letter off (adduction is towards the body’s midline, abduction is away from the body’s midline). 

Be prepared to train your flexibility as well as you’ll need to stretch your range to get the full effects on the muscles.

Hip Abduction/Adduction Machine Recommendation:

For a good 2-in-1 option that saves space, Body-Solid’s Inner and Outer Thigh Machine hits the mark. Take note that it is pricey, and there are some complaints that the instructions are tough to follow.

5. GHD/GHR Machine

Glute Exercises You Can Do With it:

• Glute-Ham Raise
• Back Extensions
• Single-Leg Variations

Muscles Worked with GHD/GHR Machine:

• Gluteus Maximus
• Hamstrings
• Erector Spinae
• Calves

Pros:

• GHD/GHR Machines are quite versatile with how you can position your feet and the proceeding exercises you can do with them, including upper-body focused exercises
• Given the nature of the machine, you will be hanging more often than not during your exercise, which puts some strain on the lower back, but an amount that can help strengthen it with good form.

Cons:

• This is not a machine to be used by beginners as it has a high level of difficulty
• Adding to its difficulty is that you will need a requisite base of strength even to be capable of most exercises.

The GHD/GHR machine is great for training glutes and should be included in any glute-training regime. Unfortunately, this is also a rather new development, so many gyms still lack equipment like this. If you are fortunate enough to have access to one, here are some things to consider.

Tips for Using GHD/GHR Machine for Glutes:

With this machine, half of your body will hang in the air, so body control is paramount. As you move up and down, controlling your momentum will ensure you’re working the muscles correctly and not cheating the exercises. Of course, be very mindful of your low back and that the pain is not too severe for the exercise you’re doing.

GHD/GHR Machine Recommendation:

The REP FITNESS V2 GHD is a nice commercial-quality machine that isn’t too expensive compared to other glute-focused machines. It is a well-made product, and the GHD machine also provides a lot of versatility.

What Cardio Machines Work the Glutes?

While cardio equipment is primarily designed for cardiovascular workouts, certain machines can also be used to effectively train the glutes. 

The key to using cardio equipment for glute training is to focus on using the machine to target and activate the glute muscles. This might require some out-of-the-box thinking, but it is possible and completely normal to do so.

While cardio equipment may not be the most targeted or efficient tool for glute training, it can still offer several benefits for those looking to strengthen and tone the glutes. Cardio equipment can provide a low-impact workout that can be effective for individuals with joint pain or other injuries and can also be a convenient option for those who prefer to train cardio in a gym setting rather than outside and with extra equipment.

Stair Climber

Glute Exercises You Can Do With it:

• High-Step Lunge
• Side Steps
• Backward Step-ups

Muscles Worked with Stair Climber:

• Quadriceps
• Hamstrings
• Glutes
• Calves

Pros:

• Stair climbers are a type of low-impact cardio compared to running or jumping, so they are a bit safer on the joints.
• On top of strengthening and toning the glutes, you will get a decent cardio workout as well

Cons:

• Unless you do a specific variation of an exercise, stair climbers are not great at maximizing range of motion
• While they do target the glutes effectively, the fact it is more of a cardio workout means that the glutes will not get strong or big as efficiently as with other machines

Stair climbers are cardio machines that simulate the action of climbing stairs. They are designed to provide an intense cardiovascular workout while targeting various lower-body muscle groups. There are several types of stair climbers, including the traditional stepmill, revolving stairs, and mini steppers, each with its own unique features and benefits.

Tips for Using Stair Climbers for Glutes:

When using a stair climber, pay attention to the pace, resistance, and step height you’re moving at and alter based on what kind of glute focus you want. Most stair climbers will have handlebars by the sides to keep you safe, so don’t think you are too good for them, as they can really help you balance. 

Start off slow and light so you can learn to match the effort the stair climber needs.

Stair Climber Recommendation:

The GMWD Stair Stepper with LED Screen is a good choice if you’re ready to go all-in on buying a stair climber. These are not cheap, and you certainly won’t want one that’s poorly made, so getting a high-quality product like this one is what you should strive for.

Treadmill

Glute Exercises You Can Do With it:

• Walking Lunges
• Incline Walking
• Side-Shuffles

Muscles Worked with Treadmill:

• Quadriceps
• Hamstrings
• Glutes
• Calves

Pros:

• Highly accessible piece of equipment found in most gyms across the United States
• Compared to outdoor running, treadmills provide a more stable surface to reduce tripping and falling
• Most treadmills have an incline setting to change the angle of attack on your glutes and calves

Cons:

• Treadmills are a high-impact cardio piece of equipment which can put a lot of undue stress on joints and bones
• There is little to no resistance when it comes to running, so it is not an ideal muscle-growing exercise for the glutes

Treadmills have been around for a long time in gym settings, but the creativity when using them has regularly been lacking. Many new treadmills include features like heart rate monitors, pre-set workout programs, and built-in fans to make the workout more valuable for the user. If you want to make the most out of your treadmill, use it when working glutes. Here are some tips to remember.

Tips for Using Teadmills for Glutes:

Focus on your stride length as you’ll have a larger range of motion and thus activate the glutes better by lengthening your steps. Use the incline features as much as possible when focusing on glute training, as going up inclines will better activate the glutes and calves. 

If you can balance yourself, try walking backward as it will focus on backside leg development, which gets neglected from constantly walking forward.

Treadmill Recommendation:

NordicTrack T Series treadmills are a good choice for a home gym setup as they are reasonably priced and not too spacious. The T Series offers a high-quality monitor and adjusts settings for whatever type of workout you plan to do on it.

Benefits of Using Machines to Train the Glutes

While free-weight exercises can be effective, they have some limitations compared to machines regarding glute training. Machines aren’t typically considered a better weight training option, but they provide benefits in situations like these. Machines are more convenient, are better at isolating the individual glute muscles, tend to be safer, and take the stress away from other muscles and bones.

Convenience

An obvious benefit, but still a relevant feature, is that machines are convenient. The space to workout is already set for you, and the exercise is ready to go, though you might need to change the weight. So long as you follow the instructions on the machine, you will get a good workout and don’t need to think about any more than following through.

Muscular Isolation

Many free-weight exercises aimed at targeting the glutes, like kettlebell swings, tend to involve other muscles as well, so machines can come through much better to focus on isolating the glutes themselves and even specific glute muscles. The hip abduction machine is a good example, as it solely hits the hip abductors, including the gluteus medius and minimus.

For a complete list, check out this article on glute isolation exercises that discusses several variations using equipment like resistance bands, cables, machines, and some free weights.

Safety

Glute exercises are not unusually dangerous, but any time you opt for free weights, there is a slight increase in danger as you have other muscles involved (going back to the muscular isolation aspect). Therefore, machines are safer because they operate through a fixed range of motion, can only be moved how intended, and don’t rely on other muscles to do their job.

Remove Stress From Other Muscles

Tied to muscular isolation, machines do a great job of removing stress and tension from muscles that aren’t the prime targets of an exercise. Whereas in a back squat, the back and core must also be strong to handle the exercise, machines remove the need for stabilizers and can let secondary muscles relax. In this sense, machines isolate better because they take the roles of certain muscles away.

Frequently Asked Questions

Do You Need a Personal Trainer to Build Your Glutes?

No, you do not need a personal trainer to build your glutes. While a personal trainer can keep you accountable and ensure your exercises, routine, and form are appropriate, a personal trainer is unnecessary. However, a personal trainer is a good option if you need someone to help you train.

Does the StairMaster Grow the Glutes?

Yes, the StairMaster can help grow the glutes. The StairMaster is like an infinite step-up, a great exercise to target the glutes. The added benefit to the StairMaster is that you can do many variations with it to hit the glutes from different angles and positions.

What Equipment Can I Use at Home to Grow My Glutes?

A resistant band is the home equipment most synonymous with glute training. Resistance bands are cheap, come in many different versions, and, most importantly, effective. Additionally, they can be easily transported and are lightweight, and you have no reason not to train glutes at home.

How Often Should I Work Out My Glutes?

If you want to train the glutes generally, 1-2x/week is sufficient, but if you want to hammer your backside, think about 3x/week. The glutes are like all muscles, so they need activity and time to recover. You'll be fine if you make a smart plan that physically challenges you and encourages recovery.

For a more in-depth response, we have an article discussing the pros and cons of training glutes two days in a row here. 

Final Thoughts

If you're looking to sculpt and strengthen your glutes, investing time using the best gym machines for glutes is a smart move.

Remember, your glutes are not just for looks; they play a pivotal role in your athletic performance, injury prevention, and overall posture. To target the different glute muscles – the gluteus maximus, gluteus medius, and gluteus minimus – machines offer the advantage of focused muscle isolation over free weights.

Two key takeaways from this article are:

1. Machines like the Cable Machine, 45 Degree Leg Press, and Hip Thrust Machine are highly effective for targeting the glutes specifically, thereby ensuring maximum muscle gains.
2. While free weights are great for overall strength, gym machines are uniquely designed to hone in on your glutes, making them indispensable for anyone serious about glute training.

Now, you can pick your favorite gym machines for glutes and seamlessly integrate them into your workout regimen for peak glute performance.

About The Author

Mikel Clark-Arroniz is a strength and conditioning coach and personal trainer, currently residing
in Chicago. He has 15+ years of martial arts experience and 10+ years of team sports
experience. Ever the athlete, and student, Mikel now trains for triathlons and is looking to learn
about endurance sports. You can connect with him on his website, Instagram, or LinkedIn.