Exercise machines for buttocks in the gym

Training at home with your own weight will be beneficial, but will not replace working out in the gym. Exercise machines for the buttocks and legs and proper nutrition will help create maximum emphasis on the target muscles and radically change the body. A good result will be the best motivation and will not allow you to leave the race. Our exercise equipment navigator will be useful for those who are just starting their sports journey.

Everything you need to know about butt and leg exercisers

1. Exercise machine for leg extension and reduction.

   
   Leg raises are not a basic exercise, but an auxiliary exercise aimed at developing the gluteus medius and minimus muscles. This exercise cannot increase volume, as other strength machines for the buttocks that are available in any gym can help you do. But sometimes an exercise should be included in your program in order to work the muscles from a different angle and give them a load that they are not used to.

2. Leg tuck is an auxiliary exercise for working the inner thighs. The adductor muscles receive a load that they do not experience in real life or in basic exercises.
3. Bench (Roman chair) for hyperextension.

   
   If in hyperextension on the gluteal muscles (lifting the body with fixed legs) you keep the spine straight and arched in the lower back, then the load will be evenly distributed across three muscle groups: the hamstrings, gluteal muscles and back extensors. If you round your back and straighten your lower back, the load will move from your back to your buttocks and hips, which is ideal for women. This bench is inexpensive and is often used as a home exercise machine for the abs, buttocks and legs. The exercise is not mandatory, but is perfect for beginners and is widely used in rehabilitation cases.

4. Reverse hyperextension (straight leg raises while lying on a bench) will not enlarge the buttocks. The exercise will highlight them and give them a beautiful shape, provided that there is already muscle volume.
5. Leg press machine.

   
   The 45-degree platform press turns off the front of the thigh and maximally engages the muscles that lift the buttocks: the posterior adductor, semimembranosus, and semitendinosus muscles. The buttocks receive maximum stress only in a shortened amplitude. It is advisable to choose a machine with a large platform and place your feet as wide as possible. Men mainly perform the exercise with two legs, women - with each leg in turn.

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6. By resting your toes on the platform, you can pump up your lower leg muscles. The exercise is especially relevant for women, since by increasing the inner or outer part of the lower leg, crooked legs can be corrected.
7. Smith machine.
   When squats in a professional strength training machine, the load on the stabilizer muscles is reduced, the back practically remains straight, the spine does not suffer, the load is removed from the quadriceps and the buttocks and back of the thigh receive the maximum load. The emphasis can be shifted by changing the length of the step.
8. Reverse lunges in the Smith machine are done by placing one leg back. The exercise will help girls diversify their workouts and quickly achieve such perfect shapes as in the photo of bikinists.
9. You can do lunges by placing one supporting leg on an elevated platform. You must always hold onto the barbell with your hands, having previously fixed it at a height convenient for your height. Hands only help maintain the trajectory of movement. If the walking platform is low, then for a deep squat you will have to bend your free leg at the knee. The exercise works the area under the buttocks, reducing the problem area and lifting the buttocks upward.
10. In the Smith machine you can also do the notorious deadlift on straight legs. The legs are brought forward, so when the pelvis is pulled back, the maximum stretch of the femoral biceps occurs.

11. 
    Hackenschmidt simulator

    . From the name it’s easy to guess that the trainer was created by the famous Russian bodybuilder Georgy Gakkenshmidt. Hack squats engage the quadriceps and lateral thighs and significantly reduce the load on the knees and stabilizer muscles. However, they do not replace barbell squats, as they load the superficial muscle layers. These squats are suitable for those who have not previously squatted with a barbell or have lower back problems.
12. Standing leg curl machine . Leg bending in a standing simulator is performed with each leg alternately with a straight back and without bending forward. The outer part of the biceps femoris, the biceps femoris, sways. Exercise has little effect on muscle volume, but improves their quality.
13. Lying leg curl machine . Lying leg curls in a free weight machine are not much different from bending in a similar block weight machine. A free weight machine allows you to train each leg at a time and improve underdeveloped lower hamstrings. In the weight-block design, the middle part of the thigh works more. The roller is always adjustable according to height, and the knees fall below the center of rotation of the machine - they hang from the bench. The backrest is adjusted experimentally: if it is too low, it loads the front surface of the thigh; if it is too high, it causes the lower back to bend dangerously.
14. Seated calf raise machine . Focusing on the big toes will add volume to the lower leg, make it more muscular - it will shape and help develop the outer parts of the calf muscles and soleus muscles. The exercise is rarely done by women.

15. 
    Leg extension machine

    . By spreading your legs wide and turning your knees and toes slightly to the sides, you can perfectly pump the inner surface of the thigh without swaying the outer surface (especially important if you have “ears”). In a narrow leg position, only the quadriceps develop. If the exercise is easy, it is better to replace it with another, but under no circumstances perform the movement quickly or jerkily.
16. Leg abduction machine . In a power simulator, legs with a load are pulled back one by one. The design minimizes stress on the kneecaps and thigh muscles. The load goes to the muscles of the buttocks and biceps of the thigh.
17. Crossover . By abducting the legs in a crossover, you can work the outer, back, inner thighs and gluteal muscles. The leg should be abducted without turning the body and slightly straightened at the knee.
18. Gravitron . Can be used to strengthen the gluteal muscles by doing the platform press down with each leg alternately.

Hackenschmidt installation

The device was developed by wrestler and circus athlete, Georg Hackenschmidt. The design is a platform installed at an angle of 30-40°. The sliding of the platform along the installed frame is combined with the simultaneous fixation of the position of the legs and shoulder girdle.

To create power traction, a pre-selected weight is loaded onto the shoulders. Squats while sliding the platform help pump up the gluteal muscles, as well as the leg muscles.

The degree of development of muscle zones depends on the placement of the legs on the platform. When placing your legs together, the muscle group that makes up the outer thigh area is pumped; when placing your legs at a distance, the inner part of the thigh is worked out.

Step-by-step instructions for performing hack squats:

1. The legs are placed on the platform, the back is pressed tightly against the platform, the shoulders are straightened, the feet are spread apart or connected together, parallel to each other.
2. The selected load is clasped with your hands.
3. Begin full straightening of the torso while maintaining weight.
4. Squatting is carried out until a right angle is created between the thigh and lower leg.

The number of repetitions on the Gackenschmidt installation is 5-10 exercises. To get maximum results, it is enough to do 3 approaches 3 times weekly.

Cardio and bodyweight equipment

1. Treadmill.

   
   Running on a treadmill is less effective than jogging outside. The problem is the lack of forward movement of the body, because the surface moves under the feet. The load on the buttocks and hamstrings is reduced, and the quadriceps femoris muscle becomes overactive. This can lead to muscle imbalance.

2. The treadmill allows you to do lunges while walking, which is impossible to do in small gyms. You just need to pick up the dumbbells and select a low speed.
3. Exercise bike. Riding an exercise bike strengthens the muscles of the legs and buttocks, improves mobility and flexibility. The muscles of the arms and back receive significant static load.
   Elliptical trainer (orbitrek). The ellipsoid is perfect for those who suffer from varicose veins and joint problems. Involves the muscles of the back of the thighs, lower legs, and buttocks. The muscles of the arms, abs, and shoulder girdle are partially worked. By doing the reverse stroke, you can work the glutes, hamstrings, and leg muscles that cannot be used on the exercise bike or treadmill.
4. Step trainer (climber). An attractive and simple-looking stair stepper is not suitable for beginners - training requires remarkable physical fitness and endurance. With its help, almost all muscle groups of the lower belt and the respiratory system are trained.
5. Stepper . The exercise machine simulates walking on steps, reducing the load on the knee joints. Trains the buttocks, leg muscles, partly the abdominal and back muscles. You can adjust the load for each pedal separately. Used by beginners, for joint problems, and during the rehabilitation period after knee injuries.

Accessories for home training

Cellulite massagers, mini-stepper, butterfly expander and rotating disc are ineffective for losing weight and strengthening muscles. Our list contains only available useful equipment:

• 
  TRX hinges

  . An excellent tool for effective metabolic training, which allows you to train the whole body well without putting stress on the spine. Increased coordination complexity ensures high energy consumption. TRX is useful to include in your workouts, but loops are not a substitute for machine exercises and core training.
• Fitness tape . A closed elastic band helps in working on women's problem areas and has an undoubted advantage - it does not allow you to perform exercises by inertia. By the color of the tape you can determine the tensile strength. Thanks to several levels of resistance, it is possible to constantly progress. Read also “What types of expanders for legs and buttocks are there?”
• Universal bench . The multifunctional exercise machine mainly has a folding design and takes up little space. The bench can be easily transformed: with its help you can perform hyperextension, pump up your abs and upper body with weights. Be sure to read the instructions and warnings before use.
• Dumbbells . Collapsible dumbbells are more useful than any popular exercise equipment. They will help you remove extra centimeters, build muscle, and create a symmetrical and proportionally built body.

The secret of elastic buttocks: no miracles - pure physiology

Do not think that a beautiful figure is a natural feature. There are people who are in good shape, and in order to keep themselves in shape they need to make almost no effort. However, in most cases, beautifully defined, elastic muscles are the result of hard work in the gym. So what kind of exercise machine can you use to pump up your buttocks so that they acquire that unique, deliciously sexy roundness?

• The gluteus maximus muscle is the largest. It gives a beautiful roundness, located between the lower spine and the femur. This is a muscle that allows you to rotate, raise, and lower your thigh. Also thanks to it we can maintain our body in an upright position.

• The gluteus medius is actually made up of two muscles – the anterior and posterior. They are located on the sides, with one end extending under the large muscle and attaching to the upper part of the pelvis. The pelvic bones are hidden under them; they are responsible for circular movements of the hips, moving them to the groin area and outward, bending and maintaining the position of the body when walking or running.

• Directly under the middle muscles are hidden the small ones. They stretch from the femur to the ilium. These muscles allow you to abduct the thigh to one side or the other if necessary. In addition, they work when the body is motionless and we are leaning forward or backward.

By performing a series of simple exercises on exercise machines for the hips and buttocks, you can pump up each of these muscles, making the shape ideal in your opinion. However, you will have to do everything very clearly, adhering to the necessary loads and execution techniques in order to give the body an elastic and appetizing appearance. For variety and convenience, so as not to get bored during training, you can choose headphones for sports.

Recommendations for training on simulators for beginners

At the beginning of your training journey, you need to lose excess weight. Therefore, the training is organized according to this scenario:

• warm-up 10–15 minutes;
• aerobic exercise 30–40 minutes;
• cool down 10–15 minutes.

Having developed tolerance to stress and prepared the cardiovascular system, you can begin to perform basic exercises with weights. At the next stage, you can increase the intensity, increase the working weight and the volume of load on individual muscle groups. For this purpose, a split program is created - dividing the training program to work out a limited muscle group on a separate day.

YouTube is full of videos on exercise techniques. But even those who spared no expense on a gym membership do not want to educate themselves. Don't be lazy to study the structure of the body and take at least one lesson from a professional! Always adhere to the correct technique without straining or shortness of breath! And don’t forget about proper nutrition - the main component of effective training.