Several exercise machines target the muscles in your butt and hips called your glutes. This is a three-part muscle consisting of the gluteus maximus, gluteus medius and gluteus minimus. Some machines focus strictly on your glutes, while others work two or more muscle groups simultaneously. Exercises performed on these machines are considered strength training. The Center's for Disease Control and Prevention recommends healthy adults exercise all major muscle groups at least twice a week.
Lying Hamstring Curls
The lying hamstring curl machine targets your glutes and your hamstrings. Lay with your stomach on the top pad. The backs of your ankles should be in contact with the circular pads by your feet, and your forearms should be resting on the pads in front of you with your hands grasping the handles to assume the starting position. Flex your knees to lift the weight without arching your back. Slowly returning the weight to the starting position completes one repetition.
Seated Leg Press
The seated leg press machine tones your glutes and quadriceps at the same time. Adjust the seat so when you sit on the machine with your feet flat on the foot rest in front of you, your knees are bent approximately 90 degrees. To get into the starting position, grasp the handles on either side of the seat, contract your core muscles and look forward. Push the foot rest away from your until your legs are almost straight and relaxed. Slowly return the foot plate to the starting position to complete one repetition.
Cable Stack Standing Hip Adduction
Tone your glutes and your inner thighs when you do standing hip adductions on the cable stack machine. Attach the ankle strap to the machine and your right ankle. Stand next to the machine so you can swing your leg out to either side. To get into the starting position transfer your weight to left foot and contract your core muscles to prevent movement in your torso. Lift your right foot slightly off the floor and draw your foot toward the left side of your body and return to the starting position to complete one repetition. Repeat on the left side.
Cable Stack Standing Hip Abduction
The standing hip abduction exercise using the cable stack machine focuses on your both your gluteus medius and minimus muscles. Assume the same starting position for the previous exercise. Lift your right foot slightly off the floor and move your leg away from your body to the right and return to the starting position to complete one repetition. Repeat on the left side.
References
- American Council on Exercise: Lying Hamstrings Curl
- American Council on Exercise: Standing Low Cable Hip Adduction
- American Council on Exercise: Standing Low Cable Hip Abduction
- American Council on Exercise: Seated Leg Press
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
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