Before you hit the gym, learn more about the top five booty workout machines that’ll help you build the butt of your dreams and have you turning heads all summer long.
Glute Ham Developer (GHD)
The GHD is the ultimate booty workout machine, as it’s specifically designed to get your butt toned and strong. It also targets your hamstrings and lower back.
To use a GHD, lie facedown on the machine with your hips resting on the pad. Lower your upper body downward by hinging at your hips until you feel a stretch in your hamstrings. Once your upper body is lowered, drive through your glutes and your hamstrings, keeping your butt muscles tight all the way up to the top.
For best results, make sure that you’re keeping your core tense throughout the entire movement. The GHD is also a great way to work those belly muscles at the same time. If you work hard enough, you’ll have a nice set of abs to go along with that great butt!
Smith Machine
While they’re mostly thought of as squat equipment, Smith Machines are a great way to get your glutes toned up in a more targeted way. Smith Machine hip thrusts are a great exercise that’ll have you feeling a burn and seeing results in no time flat!
To do a Smith Machine hip thrust, position a bench parallel to the bar of the Smith Machine. Sit on the ground with your upper back against the bench and a padded barbell against your hips. Plant your feet firmly on the ground about hip-length apart.
Next, drive upwards through your heels, lifting your hips upwards until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top to get the most out of the movement, and make sure that when you lower back down, you’re doing it in a controlled manner.
Leg Press Machine
Leg press machines are another great way to target your glutes while still working out other muscle groups in your lower body! To focus on your glutes, adjust your foot placement on the plates to position your feet wider and higher, with your toes pointed slightly outward. When you push the weight up, use your heels as the main driving force as you extend your knees.
As you lower the weight, make sure to do it slowly since maintaining control is just as important as getting the weight up in the first place. On a leg press machine, you can either do lower-number sets of heavy weight or higher-number sets of lower weight. Just make sure that your form is good, and you’ll be all set!
Cable Kickbacks
Cable machines are a much-loved piece of equipment because of their versatility. There is basically a way to target every muscle group by adjusting the height and motion on a cable machine. They’re also a great way to get your butt in shape as well.
Attach an ankle cuff and set up the pulley close to the ground to do a cable kickback. In a controlled motion, kick your leg back behind you, focusing on squeezing your glutes throughout the entire motion. You’ll also want to keep your core tight and your back straight, as you don’t want them compensating for your butt and taking away from your workout.
Hip Abductor Machine
While it’s usually associated with your inner and outer thighs, hip abductor machines are an awesome way to effectively build your butt muscles too! To target your glutes more directly, adjust the machine so that your legs are positioned wider apart than they’d normally be for a thigh workout. Sit on the machine with your back against the pad and your feet against the footrests. Push against the resistance and squeeze your butt muscles as you move your legs together.
As with the other workouts in this article, maintaining control is important when returning to your start position. You want to get all you can out of your workouts so you can look great for the hot weather.
Get Your Booty Ready for Beach Season with Physiq Fitness
If you live in Salem, Keizer, Albany, or Lancaster, Oregon, and are trying to get the booty you’ve always wanted, Physiq Fitness has you covered. Our gyms have all of the equipment you need to target your glute muscles. After some hard work, you’ll never want to take off that favorite pair of shorts you have that make your butt look great!
Learn more about our membership options today! With five convenient locations in the Salem area, we’d love to help you get the booty of your dreams. If you have any questions, please feel free to reach out and ask.