Your butt muscles or "glutes" are involved in virtually every movement of your hips and legs to a certain degree. It is a good idea to work your butt muscles during your gym workouts to help balance out your lower body. Some gym machines for your legs will also give your butt a good workout, while other machines are specifically designed with the glutes in mind.
Step 1
Sit back on a 45-degree leg press machine and set your feet on the platform. Press up slightly to take the weight and rotate the handle to release the sled. Bend your legs to lower the weight as far as possible and then press them back up until they're almost straight. Repeat eight to 10 times.
Step 2
Place a barbell across your shoulders, or take a dumbbell in each hand. Keep your back straight and step forward into a lunge, so your front leg is bent at 90 degrees and your back knee almost touches the floor. Step so your feet are next to one another and repeat with the other leg. Continue for eight to 10 reps.
Step 3
Stand facing a low pulley machine with a stirrup attachment around the back of one ankle. Hold the machine for support and slowly extend your leg back, focusing on your butt muscles to move the weight. Stop when your butt is fully flexed and return to the start. Perform eight to 10 reps on each side.
Step 4
Position one knee on the lower pad of a kneeling hip extension machine. Rest your midsection on the center pad and your forearms on the arm rest. Grab the handles and rest the bottom of your free foot on the platform and press it up by extending your hip. Pause at the top, lower your leg and repeat for eight to 10 reps on both legs.
Things You'll Need
- Leg press machine
- Barbell
- Dumbbells
- Low pulley machine
- Stirrup attachment
- Hip extension machine
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