Problem: you want stronger, firmer, rounder, glutier glutes. Solution: Squats…and leg machines…and lots of ’em. Leg machines, in particular, are awesome. Why? When adjusted properly to your size and ability level, exercise machines are safe, highly efficient for muscle isolation work, easy to modify, and super convenient for tracking your progression.
If you’ve never used a leg machine before, or if you’re stuck in the same old routine, then keep reading for an awesome little glute-blasting workout that will leave you feeling that good kind of sore–with a stronger bum to show for it.
Try This: A Butt-Building Leg Machine Workout That’ll Leave You Feeling Super Strong
The buttock is made up of three key muscles: gluteus minimus, gluteus medius, and gluteus maximus. For maximal glute-growth, these and surrounding leg muscles need to be challenged. Leg machines really are perfect for this. The following is a great leg machine workout to try the next time leg day comes up in your training.
Note: be sure to chat with a trainer or knowledgeable friend before jumping into the machines if you’ve never used them before. While they are safe, exercise machines can lead to injury if used improperly. Be safe, be smart–and have a good workout!
“The Glute-Blaster” Machine Workout
1) Warm Up Properly!
Try a brisk walk on an incline treadmill, leg swings, air squats, and so on. Rest around 2 to 3 minutes between each set, and go through each movement completely before moving on to the next one.
2) Get the Right Weight
Be sure to choose a weight that’s heavy enough to make the last one or two reps super difficult. Ask yourself: could I have done no more than 2, maybe 3 more reps in that set? If your answer is yes, then that’s probably a good weight.
Let’s Begin (Pssst… Click the Workout to see “How To” Videos):
- Leg Press
3 sets of 12 reps. This works the glutes and quads.
- Rear Foot Elevated Bulgarian Split Squats with Smith Machine
3 sets of 12 reps each leg.
- Jumping Squats with Smith Machine
3 sets of 10 reps. Aim to get the crease of your hips below your knees for full depth–but only if you can keep a flat back while doing so. Ask a trainer or coach for more information.
- Prone Leg Curls
3 sets of 12 reps. Glutes and hamstrings. Oh, baby.
- Hip Abductions
3 sets of 12 reps. Great for outer hip/glute medius area.
- Finish with some foam rolling or your favorite glute stretches!
Go ahead: Print or jot down this sample glute workout and give it a try the next time you’re at the gym. Feel free to share it with a buddy, too. Got some favorite leg machine workouts in your training toolkit? We want to hear them! Share in the comments below.