Gluteus Maximus Exercises Using a Machine

Leg work out on push press gym machine
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The gluteus maximus, often simply referred to as the glutes, is the large muscle of the buttocks. There are two other muscles that are a part of the gluteus family, known as the gluteus medius and gluteus minimus, but those will not be the focus of this piece. Rather, the focus will be centered around the large and overlying gluteus maximus.

The main function of this muscle is to extend the hips. This movement allows you to kick your legs back, or bring your torso from a bent position to an upright neutral or hyperextended position. The gluteus maximus can be developed using a plethora of different training equipment, from free weights to machines.

Smith machines and leg press machines are amongst the most popular type of machines for glute training. When training with the purpose of increasing muscle mass, it is recommended that you perform three to four sets per exercise and 10 to 12 repetitions per set. It is best to use a heavy enough load that will cause you to reach muscular failure when reaching the aforementioned repetition count.

Smith Machine Squat

The smith machine squat is a movement that mainly works the gluteus maximus and quadriceps muscles and, to a slight degree, the hamstrings. To execute this movement, begin by placing your upper back and rear shoulder region under the smith machine bar and grasp the bar using an overhand grip that is wider than shoulder-width apart. Place your feet at a distance slightly wider than shoulder-width apart and with your toes slightly pointed out. Rotate the bar to release it from the machine. Bend your knees and lower your hips until your thighs are about parallel to the floor. Extend your knees and raise your hips until you are in the upright beginning position.

Incline Machine Leg Press

Incline machine leg presses are an exercise that primarily target the gluteus maximus and the quadriceps. To perform this exercise, first sit on the machine seat and place your back up against the incline part of the seat. Position your feet up on the machine foot platform at a distance a bit wider than shoulder-width apart and with legs straight. Point your toes out a bit. Lower the foot platform towards you by bending your knees until they are close to your chest. Raise the foot platform up to the start by extending your knees.

Vertical Machine Leg Press

The vertical machine leg press is a movement that mainly works the gluteus maximus and quadriceps muscles. To execute this movement, begin by sitting on the machine seat and place your back against the upright part of the seat. Place your feet on the machine foot platform with your legs bent. Point your toes slightly outward. Bring the foot platform forward by extending your knees until your legs are fully straight. Bring the foot platform back to the beginning position by bending your knees.

Lying Machine Leg Press

Lying machine leg presses are an exercise that primarily target the gluteus maximus and the quadriceps. To perform this exercise, first lay your back down on the machine bend and position your feet on the machine foot platform with your legs bent. Point your toes out a bit and hold the machine handles for support. Push the foot platform forward by extending your knees until your legs are fully straight. Return the foot platform back to the start by bending your knees.