Leg and gluteal machine workouts sculpt your lower body, improve leg strength and prevent injuries. While fitness centers usually have an ample selection of bun and thigh machines, few people need to use all of them. The best exercise machines for your body type are those that correct your muscle imbalances and strengthen the muscles used for your functional and recreational activities.
The Leg Press
The press machine uses flexion and extension movements, which enable the quadriceps, hamstrings and gluteal muscles to work in concert. Certified fitness coach Timothy Fritz, in an article in the September, 2004 edition of "Muscle and Fitness," described the relationship between leg press foot position and muscle emphasis. Fritz explained that feet placed in a higher position emphasize the gluteal muscles, whereas feet placed on the lower portion of the foot pad emphasize the quadriceps.
Butt Machines
There are a number of butt muscle isolation machines on the market. The Butt Blaster adds resistance to the traditional quadruped hip extension exercise. Begin on your knees, with your elbows resting on the two pads. Place one foot on the foot pad, and extend your leg against the machine's resistance. Other manufacturers make a similar machine that is used in a standing position, with your pelvis resting against a pad.
Hamstring Machines
Prone, seated and standing leg curl machines work the muscles in the back of the leg. The hamstrings bend the knee and draw the heel toward the buttocks. Many people have hamstring/quadriceps muscle imbalances, with the hamstrings weaker than the quadriceps. This type of imbalance impedes athletic performance, and may make you susceptible to injury. If you have this type of imbalance, but find the equipment uncomfortable, use the leg attachment on the cable machine, and perform the leg curl from a standing position.
Abductor/Adductor Machines
Abductor/adductor machines work the inner and outer thigh muscles. The adductors draw the legs toward the center of your body, whereas the abductors move the leg away from the body's midline. The adductor exercise begins in a seated position, with your legs apart. The abductor machine begins with your feet together.
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