The glutes are a three part muscle group known anatomically as the gluteus maximus, gluteus medius and gluteus minimus. This large muscle group performs an action that involves extension of the hip. You would notice this movement when you stand up from a seated position. Any time your leg goes from a bent to straight position, your glutes are being activated. The best exercise equipment for the glutes involves this motion.
Barbell
Barbell squats are a compound exercise that works the glutes, quads, hamstrings and calves. You'll need a barbell, weight plates, a squat rack and neck pad to perform barbell squats. This exercise is called "compound" because it involves more than one muscle group and more than one joint.
Dumbbells
Like barbells, dumbbells are free weights that can be used to work every muscle group in the body. Hold dumbbells at your sides to do step ups. You'll need a bench or a stack of aerobic steps. Alternate stepping up and down on the bench.
Perform lunges while holding the dumbbells at your sides. Step forward with your right foot and lower your body down toward the ground. Stop when your knee is bent 90 degrees and your back knee is an inch above the ground. Stand back up, step forward with your left foot and repeat. Continue lunging across the floor.
Leg Press
The leg press machine targets your quads, glutes and hamstrings while you sit and push a weighted platform up and down. Your legs go from a bent knee position to an almost extended position. The weight can be adjusted by adding or taking away weight plates.
Ankle Weights
Glute kickbacks are a body weight exercise that can be made more intense with the aid of ankle weights. These versatile pieces of equipment can be adjusted from as little as 1 lb. up to 10 lbs. Kneel on all fours and lift one leg behind you with your knee bent. Push your foot up so your sole is parallel to the ceiling. Squeeze for a second, slowly lower your leg and repeat.
Cables and Straps
Cable machines are used with the aid of various handles and attachments. Hook an ankle strap to a low attachment to do standing kickbacks for your glutes. Fasten the strap around the bottom of one leg. Face the machine, keep your leg straight and lift it up behind you by engaging your glutes. Squeeze for a full second, slowly lower it and repeat. Place your hands on your hips when you do this exercise, or lightly hold onto the stationary part of the machine for balance.
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