Are you looking for the best Glute machines for home work out?
Here are out top 7 picks.
What Are Glutes?
“Glutes” is quite a technical term. The glutes, or glute muscles are muscle blocks that form an area of the body commonly known as the buttocks.
Glutes can be strengthened by exercises and gym equipment workouts that put tension on the posterior.
Most of the machines and exercises mentioned in this article work generally by achieving this effect. The application and release of tension on the glutes.
The glutes is an area of muscles that cannot be overlooked if you wish to achieve an overall shapely body.
Well-shaped glutes enhance the overall appearance of the body, helping you look your best in the latest trendy outfits.
The shape of glutes should be supplemented with a well-shaped torso, upper body, thighs and legs. Like any other muscles, the glutes can be developed and tightened with exercise to give off a lovely shape.
Over the past decade, glute exercises have become increasingly popular. Fashionistas, models, athletes, gym addicts and literally everyone would love to have a good body, and yes, booty too. If you want your body to be a centre of attention, developing the glutes is an effective strategy.
What Workout Equipment Can Be Used to Develop the Glute Muscles?
There is a miscellany of workout equipment on market. And actually, many more are being manufactured. You may be stuck at the choosing stage.
Well, this article was written to answer that call. Some of the equipment mentioned herein are general-purpose, others are multi-purpose and some are specialised in purpose.
It can be daunting sometimes to choose the exact right equipment that will give you the particular results you desire.
Much as you can do particular exercises and develop the glutes, the overall effect is better and comes out faster when you use specialised equipment.
The equipment mentioned in this article work particularly on the glutes. This collection will help you tailor your exercises to suit your particular needs.
However, some of them give the additional benefits of developing other parts of the body.
In this article, certain exercises are highlighted that you can do while using the equipment so as to achieve the desired effect, particularly on the glutes.
Can You Develop a Good Body by Working Out From Home?
Abs-olutely yes! You can develop your body to the shape you desire, with the right equipment, exercises and the guidance of a coach or certified and trusted YouTube channels or courses on the internet.
There are good books, too, that can guide you to sculpt the body you desire. Whichever option is convenient for you, you can take that up.
You may be interested in buying these equipment and placing them at your home so that you can work out from home.
It is still fine and actually better since you will be cutting down on costs of subscription or gym membership.
However, some of these equipment are a whole ton expensive. For economies of scale, it is better to use them at the gym. It is actually cheaper that way.
Below, we provide you with details of the best glute machines for homework out.
Best Glute Machines for Home Workout
1) Cable Machine
A cable machine is basically a workout structure with supporting pillars, a pulley on which is attached an elastic rope.
Cable machines are one of the most popular machines used by gymmers who want to develop and structure their glutes.
You can put attachments on your cable machine. Attachments are the handles that you can attach to the cable machine.
As you carry on with the exercise, you hold onto the attachment. And the resultant thrust or pull gives the effect that will shape the particular part of your body as desired.
The most common attachments you will find at the gym are the tricep rope, the D-handle strap and the curl bar.
Every attachment has a hole by which you can attach it to the machine. To attach the attachment onto the cable machine, slip open the limb of the hook of the cable machine and then slip the attachment inside.
Ensure that it has fitted well to avoid accidents. It is also advisable to make sure that the attachments are in good condition and strong enough to support your body.
To take the attachment out, press the limb of the hook inwards to open it. Then slip the attachment out.
As you pull up and down on the handle of the attachment of the cable machine, your glutes tighten, giving them a more firm structure.
Best Exercises For Glutes Using the Cable Machine.
The cable machine is very important because many exercises can be done using it, for a variety of body parts.
a) The kickbacks
To do the kickback, ensure that the pulley is at the lowermost part of the machine. Tie an ankle strap on a lower part of the machine and on your leg.
Hold onto the machine, face downwards as you do the exercise and kick the leg back backwards as far as to a position parallel to the ground.
Bring the leg back to the 90 degrees position. As you kickback, ensure that you are squeezing your glutes at the top.
Repeat the exercise for a number of times. The kickback is the best cable machine glute exercise. It targets you gluteus maximus which is the main glute muscle of the body.
Additionally, this exercise engages your core because the core has to be engaged so as to maintain a balance of the body as you do the exercise.
b) Standing rope pull through
To perform this exercise, you are going to pass a rope through in between your legs. Stand in an upright position with your legs apart.
Hold the handles of a rope tied to the machine and passing through the space between your legs. Then more forward about 2 metres from the cable machine.
Pull the rope as you make the tension in the rope tighter and less tighter by bending and standing upright alternately. Make sure that you squeeze your glutes.
This exercise targets your glutes and hamstrings.
c) Kneeling rope pull through
This is a similar exercise to the standing rope pull through. However, the kneeling rope pull through has a greater effect on the glutes compared to the standing rope pull through.
To perform this exercise, kneel down and pull the rope attached to the cable machine on one side through in between your legs.
Increase and release the tension in the rope by alternately aligning your torso in the upright and bending positions.
Through the tension increase and release, your glutes are strengthened and structured.
d) Rope pulsing sumo squats
Glute engagement is easier to achieve on the rope pulsing sumo squat compared to the conventional squat.
To perform this exercise, make sure that the pulley is at a position near the base of the cable machine.
Hold onto the handles of the rope and move backwards for one and a half metre from the machine or until you start to feel the tension in the rope, while still facing the cable machine. Stand in a position with your legs slightly wider than hip width apart.
Pull the rope to increase its tension as you squat. Slightly push the rope to release its tension as you stand. Repeat this exercise for a number of times.
As you do this exercise, make sure that you squeeze your glutes for a better result. This pulsing tension works on shaping your glutes.
For the best results, keep your legs anchored in one position so that much of the weight of the body can rest on the area near the glutes.
e) Sumo squat to deadlift.
This exercise combines a sumo squat and a forward bending movement. Hold the handle of a rope tied to the cable machine with both hands.
Move backwards while facing the cable machine until you start to feel the tension in the rope.
Stand with your legs apart for a distance slightly wider than shoulder width.
Then do a sumo squat. As you come back up from the squat, bend forward slightly towards the machine.
Simultaneously extend your glutes and your arms forward so that you can feel your glutes and hamstrings contract.
f) Duck walks
To perform this exercise, hold the handle of the rope attached to the cable machine, squat and put most of the body weight on your heels.
While facing the machine, move backwards step by step up to the rope limit. Then move forward until the point at which most of the tension in the rope is released.
Repeat this motion for as many times as possible. To further intensify this exercise, you can do jumping squats at the far end to increase the pressure on the glutes.
2. The Ankle Strap
The ankle strap is a band that can be tied around the ankle while performing an exercise.
For glutes exercises, the ankle strap works in conjunction with the cable machine.
Ensure that the pulley of the cable machine is at a point close to the bottom of a cable machine.
Tie the ankle strap on the ankle of one of your legs.
The ankle strap is connected to the cable machine by an elongated and elastic rope. You can do two glutes a cable hip abduction exercise and a cable kickback.
The cable kickback was described earlier in this article. To do a hip abduction exercise, hold the pillar of the cable machine and with the leg without the ankle strap anchored on the ground, move the other leg having the ankle strap upwards on its side and then back down.
As you take the rope-constrained leg up and down, your glutes tighten which strengthens them. After performing a stroke of the hip abduction exercise, you can turn and do a cable kickback exercise, doing both simultaneously.
After working with one leg, alternate to the other leg and do the same exercises.
3. Hip Thrust Machine
The hip thrust machine has a top part where you can sit and lay down on your back.
To use the hip thrust machine, start by taking a seat. Then slide so that your glutes are exactly above the bottom of the B pad.
Put the seat belt over your hip bones and clip it in. Tighten the seat belt by pulling it. Make sure that the seat belt is not over your stomach.
Widen the distance between your feet to shoulder width. Your legs should be at a 90 degree angle.
Push the handle on the machine forward and then start the hip thrust movement. As you thrust your hips up and down, your glutes are tightened.
There is no limit to what exercises you can do using the cable machine. You can actually creatively come up with your own exercise as long as it can work on your target body area. However, caution is required so that you do not end up injuring yourself.
It is always advisable during the initial stages to work under the close monitoring and supervision on a certified and trained coach.
4. Smith Machine
A smith machine is a gym equipment with sliding rails through which horizontally-fixed weights slide as you pull the horizontal connecting bar down and push it up.
a) Sumo squats
Sumo squats are one of the best exercises for glutes. You can do sumo squats on the smith machine too.
To do this exercise on the smith machine, stand in front of the horizontal bar and hold it with both hands.
Pull the weights up and down the sliding rails in sync with your sumo squats. This machine gives you an added benefit that it works on your torso in addition to the glutes.
The weights on the machine put pressure on your body which is transferred to the glutes, thus helping you achieve a faster and better effect.
5. The Treadmill
The treadmill is a piece of workout equipment that replicates the effect of walking, running and sprinting.
The difference with the normal processes is that the treadmill is stationary. However, to achieve a desired effect, you can alter the speed.
As you walk or run on the treadmill, your glute muscles are engaged which helps you to shape up in a desirable way.
a) Stationary Exercise Bike
Just like the conventional bicycle, the stationary exercise bike is a great workout equipment.
The difference and at the same time beauty with the stationary bike is that it is specialised for workout.
Therefore you can control aspects of it to achieve a particular desired effect. The disadvantage of the stationary exercise bike over the outdoor bicycle is that the stationary exercise bike engages the upper part of the body to a lesser extent.
However, particularly for glutes, the stationary exercise bike is an excellent choice.
The Stationary Exercise Bike is similar in structure to the conventional outdoor bicycle.
The difference lies in the fact that the stationary exercise bike is an indoor workout equipment and it is stationary.
Its wheels do not take off. As you peddle on the stationary exercise bike, your glutes are compressed and engaged in furthering the peddling action when enables you to come out with a desired shape and glute strength.
6. Thigh Machine
The thigh machine can work on both the inner and outer parts of thighs. The thigh machine has a seat where you sit.
You can adjust the weights you are working with during your workout by increasing or decreasing them.
To work on your inner thighs, put the cushion touching on either leg on the inner parts of the thighs.
Move your thighs outwards and inwards alternately for a number of thighs. To work on the inner thighs, the distinction is that the cushion is placed touching the outer thighs.
The outward and inward movements have an effect on your glutes in addition to working on your thighs and legs.
7. Glute Coaster
This is one of the workout equipment that take up very small space on the gym floor, and yet is highly effective in sculpting the glutes.
“Glute Coaster” is actually a trademark of the company that makes that equipment.
The glute coaster is a machine which you can stand on and slide your leg up and down while you're stepping on the centre platform.
As you slide your foot (and leg) up and down, your glutes are strengthened and shaped as you desire.
The coaster-like rails give you the motion to distinguish the glute muscle and sculpt a curvy, toned posterior.
To use the glute coaster, the first step is to select proper resistance. The second step is to step onto the machine and loosely grip the handles.
To get into the proper starting position, keep your back straight. Put one foot on the side platform and the other on the centre platform.
The next step is to use the foot on the centre platform to extend it from the top of the rail to the bottom of the rail, and then bring the foot back to the rail top.