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Butt Workout Machines in the Gym

by
author image Allison Stevens
Writing since 1978, Allison Stevens was writer and publisher of the Calvary Christian Fellowship newsletter and has had work appear in various online publications. Stevens has certification to teach group fitness and is a licensed Zumba instructor, teaching fitness classes for adults and children daily. She enjoys researching various subjects including health, and holds an Associate of Arts.
Butt Workout Machines in the Gym
A woman is on the leg press machine. Photo Credit Ibrakovic/iStock/Getty Images

The butt is an area of concern for many. When you leave the room, you want the last thing people see of your backside to be a firm and uplifted butt. Machines are a good place for beginners to start working the butt. It is one of your largest muscle groups and if it's fit, your but improves your posture and strength.

Hack Squat and Leg Press

According to the vast majority of ACE-certified personal fitness trainers, the No. 1 exercise to target butt muscles is the squat, and there are two machines that mimic the this exercise. Because machines permit movement through a specific range of motion, they help you reduce your risk of injury. The first machine is the hack squat in which you lean into the device with the shoulder pads resting on your shoulders. Place your feet shoulder-width apart. If you turn your toes out you will target your inner thighs along with your butt. Release the safety mechanism and squat down until your legs are parallel with the platform. After finishing a set of 12 to 15, stand completely back up and reset the safety mechanisms before dismounting. The leg press is virtually the same machine except your body is inverted and you press the platform up instead of squatting down. Extend your legs until your knees are slightly bent when you finish, then be sure to set safety locks before exiting.

One-Legged Smith Split Squat

The Smith machine is a larger piece of gym equipment with multiple uses. Stand below the machine with the machine's weight bar loaded and resting on your shoulders. Rest one foot on a bench behind you, then squat down, lowering your back knee toward the ground. Do not let your front knee pass your toes. Use just the bar for your first set to become accustomed to the exercise.

Stair Stepper

According to the American Council on Fitness, step-ups are one of the top four ways to work your rear end without doing squats. To combine the assets of the stepping movement with the cardiovascular benefits of a faster workout, you can climb the stair stepper machine at a high intensity for 20 minutes. The American College of Sports Medicine points out that short-duration, high-intensity workouts can be combined with long-duration, moderate-intensity exercise to meet the total recommendation of 150 minutes per week of aerobic exercise.

Four-Way Hip Extensions

Another one of ACE's top four butt exercises is with the four-way Hip extension machine. You stand facing the machine with the pad behind your knee, holding on to the support bar. Raise your leg behind you until your hip is completely extended. Repeat the exercise for 12 to 15 repetitions on each side.

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