When it comes to working out your glutes, a few different exercise machines can get the job done. But which one is the best?
The answer may depend on your specific goals, but if you’re looking to add some serious size to your backside, you’ll want to focus on machines that specifically target the gluteus maximus.
However, it’s equally important to strengthen the entire leg muscles that support your glutes.
Let’s look at the science behind all that first:
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Does Working Out Your Glutes Make Them Bigger?
The gluteus maximus, gluteus medius, and gluteus minimus are the three main muscles that make up your buttocks. These muscles are responsible for extending, rotating, and stabilizing your hips.
When you exercise your glutes, you work all three of these muscles.
The gluteus maximus is the largest of the three muscles and is responsible for extending your hip. The gluteus medius helps rotate your hip, while the gluteus minimus stabilizes your hip joint. All three of these muscles need to be strong to have a healthy and well-functioning body.
When you exercise your glutes, you are making them stronger.
However, strong doesn’t necessarily mean big.
Your buttocks may be shapelier and better toned, but it won’t be big. However, your glutes will be round and firm instead of flabby and flat. This happens because muscles have a smaller volume than fat.
So why does a worked-out butt look bigger?
The answer is you can’t target exercise just your butt. So, if you have a shapely body, your glutes will look how they’re supposed to, meaning much rounder than your legs and lower back. This absence of excessive fat in the rest of the body makes your glutes stand out.
Also, don’t expect your booty workout to deliver magical results.
To make your glutes stronger, you need to work out your entire legs, including the quadriceps, hamstrings, and calves. When you strengthen these other muscles, your glutes have the needed support to stand taller (and therefore look bigger).
As a result, you will see an increase in strength and definition in your glutes.
What Machines Make Your Bum Bigger?
The following exercise machines focus on your glutes and legs, but some also target your entire body. Without further ado, let’s see which is the best exercise machine for buttocks lift.
1. Treadmill
A treadmill lifts your buttocks for several reasons. First, when you walk or run on a treadmill, your hamstrings and glutes contract and relax rhythmically. This movement helps tone and strengthen your legs, leading to a lift in your buttocks over time.
Additionally, the incline feature on most treadmills mimics the effects of walking or running uphill. This incline walking engages your glutes more than flat surfaces, also leading to a lifting effect. Want better results? Here’s what you can try:
- Walk/run at an incline to better engage your hamstrings, calves, and glutes.
- Walk backward on your treadmill. Of course, it’s best to start at a low speed to get used to this motion first. Once you get the gist of it, you can also try running/walking sideways. Diversifying these movements targets your buttocks from different angles, thus making them work harder and become shapelier.
- Try running. Even a tiny increase in speed can engage your muscles more and help you gain more definition.
- Wear a weighted vest or ankle weights. This strength training activates your entire lower body, thus helping you build lean muscle tissue.
Click here to check Amazon’s best-selling treadmill.
2. Spin Bike
A spin bike can lift your butt for several reasons:
- Spin bikes provide an excellent glute workout. When you pedal, your glutes have to work hard to keep your legs moving in a circle.
- Spin bikes are low-impact, which means they are easy on your joints. This fact is important because traditional glute exercises can put a lot of strain on your knees and hips. Using a spin bike can avoid this stress and still get you an effective workout.
- Spin bikes are versatile. You can use them for various workouts, including interval, endurance, and hill climbing. Therefore, your butt and legs will get more comprehensive training.
- Spin bikes burn a lot of calories. That means you can burn off the fat from your buttocks, replacing it with lean muscles.
Want better results? Here’s what you can try:
- Increase the resistance. Pushing against a higher resistance produces tears in your glutes. That can seem scary at first, but it’s how muscles get built.
- Stand up. You should alternate standing and sitting periods, especially if you have a spin bike. Standing puts you in a half-squat position that activates your glutes more. However, this position also strengthens your lower back, calves, and hamstrings. As a result, your rounded buttocks will have increased support from your surrounding muscle groups.
- Keep your butt contracted. Whether you’re sitting or standing, engage your glutes. That extra tension means they have to work harder and grow bigger.
Check our recommended spin bike here.
3. Stair Stepper
Stair steppers are a practical way to work out your glutes. When using a stair stepper, your glutes have to work harder to push off the pedals and keep you moving forward. This added resistance helps tone and shape your glutes, giving you a firmer, toned appearance.
In addition, stair steppers can improve your balance and coordination. By working your glutes regularly, you can help to prevent falls and injuries.
Want better results? Here’s what you can try:
- Wear ankle weights or a weighted vest. If you’re a glutton for punishment, you can increase the weight that your butt has to carry. However, ask your doctor if it’s safe to use that extra weight. Joint problems or lower back pain may be worsened if you do.
- Climb faster. Setting a higher speed on the stepper means that your glutes will have to work faster for the same movement. Besides, higher speed accelerates weight loss, too.
- Change positions. You may try climbing sideways, backward, in a quarter squat position, or even on your tip-toes. These new movements target your lower body from different angles. This diversity is essential for getting lifted buttocks.
Check our recommended stair stepper here.
4. Elliptical Machine
Glute muscles are the largest muscles in the human body, and they are vital for everything from walking and running to sitting and standing. Unfortunately, these muscles can often be overlooked.
Elliptical training is an excellent way to target the glutes and give them the attention they deserve.
The round motion of the elliptical machine simulates the natural movement of the hips, which helps tone and lift the gluteal muscles. In addition, elliptical training is a low-impact exercise that is easy on the joints, making it an ideal workout for people of all fitness levels.
Want better results? Here’s what you can try:
- Increase the resistance. This will make it harder for your legs to move and force your gluteal muscles to work harder. As a result, you will see increased muscle strength and tone in your buttocks area.
- Increase the incline. Increasing the slope on the elliptical machine can target the glutes more effectively and lift your buttocks with each stride because you’ll be working at an angle.
- Pedal backward. Pedaling backward allows your hamstrings and glutes to take charge, controlling the round movement. Thus, your butt will have to work harder and become more toned.
Click here to check Amazon’s best-rated elliptical.
5. Leg Press Machine
The leg press machine is another excellent way to work your glutes. This machine targets the large muscles in the buttocks and thighs, making them stronger and more defined.
Moreover, the leg press machine can improve your range of motion and flexibility. Working on these areas can prevent injuries and make everyday activities, such as walking and climbing stairs, easier.
Want better results? Here’s what you can try:
- Increase the weight. If you want to challenge your glutes more, try adding weight to the leg press machine. This will make the exercise more challenging and help you see results more quickly. Just make sure you’re not pushing too much weight because that could damage your knees and back.
- Increase the range of motion. For a deeper butt workout, try increasing the range of motion on the leg press machine. This will target the glutes more effectively and give you a firmer, more toned appearance.
- Change the position of your feet. A narrower stance exercises your outer glutes, whereas a wider stance exercises your inner thighs and glutes. Also, placing your feet higher will put more pressure on your butt and the back of your thighs.
6. Cable Pulley Machine
The cable pulley is one of the best gym machines for glutes because it’s so versatile. This machine can be used for various exercises that target the glutes, including kickbacks, abduction, and adduction.
Not only does this machine work the glutes effectively, but it also helps to strengthen the entire lower body. As a result, you will see an improvement in your overall fitness level.
Want better results? Here’s what you can try:
- Add resistance. If you want to make the most of your time on the cable pulley machine, increase the weight. This will help to tone and lift your glutes more effectively.
- Do a variety of exercises. The cable pulley machine is versatile and can be used for several exercises that target your butt from all possible angles.
- Move slowly. The slower you move, the harder your butt will have to work against a specific weight. If you’re moving fast or flailing your legs around, your lower back and legs will take a lot of that weight. That means your butt will engage less and that you’re at a higher risk of injury.
7. Panatta Gluteus Machine
The Panatta gluteus machine is a great way to target the glutes specifically. This machine works the muscles in the buttocks and thighs, making them stronger and more defined.
Besides, the Panatta gluteus machine can improve your range of motion and flexibility.
Want better results? Here’s what you can try:
- Increase the weight. Just make sure you’re lifting to challenge yourself without being in pain.
- Slow down. Slow, controlled movements activate your glutes better instead of putting pressure on your legs and back.
- Change leg positions. If you keep your legs closer together, you’ll activate the outer part of your glutes. If you’re keeping your legs farther apart, you’re targeting your inner glutes. Alternating these movements is essential for a comprehensive booty workout.
How Often Should You Work Out Your Glutes?
For best results, aim to work out three to five times per week, with at least one day of rest in between.
However, the answer depends on your goals. If you’re trying to lift your buttocks, you’ll need to exercise more frequently than if you’re trying to tone your glutes.
However, frequency isn’t the only factor that matters; intensity is also necessary.
To lift your buttocks, you’ll need to perform exercises that specifically target your gluteal muscles. A good workout routine should include a mix of cardio and strength-training exercises that work all of the major muscle groups in your body.
And don’t forget to stay appropriately hydrated; water is essential for muscle growth and repair.
Pro tip: Consulting with a personal trainer or fitness coach can help you determine how often you should work out your glutes based on your fitness goals.
For example, while some may lift weights every other day, others may only need to do so once a week. The key is to maintain consistency with your workouts while listening to your body to avoid overtraining. Working out your glutes too often can lead to soreness and injury, so it’s essential to find a balance that works for you.
Wrap Up
All these gym machines can work your butt effectively. And it’s important to alternate between aerobic and strength exercises to get the best results.
However, some of the strength equipment above is too expensive or massive for home use.
But you can always find cheap free weights or even resistance bands for your strength routine. Pair these with a treadmill or spin bike, and your butt will look firm and lifted in no time.
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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Thank You…
My pleasure, Judy!