Feel like you’re getting a saggy bottom? Finding the right glute machine at your gym can be the difference between weak, flat glutes VS. strong, built glutes.
If what’s behind you is starting to…deflate a bit…you’re not alone. There are tons of people who wish they had a more robust rump.
The great news is: You’re not stuck with the sag! In fact, if you hit up your local gym, I guarantee you that you’ll find several amazing glute machine options–all designed with one purpose: getting stronger glutes.
Today, I’ll talk to you about 7 different glute machines to look for at your local gym. By the end of this article, you’ll be able to:
Decide which glute machines are right for you!
Feel confident using glute machines at your gym!
We’re Back Muscle Solutions, creators of the QL Claw, the most comprehensive glute and lower back massage device on the market. We’ve seen firsthand from our own experience how weak glutes not only impact physique but also overall body health–especially lower back. Weak glutes often equal a sore and achy lower back, which is part of what makes finding a great glute machine at your gym so pivotal.
Today, we’ll talk all things glute health–from workout to recovery.
We’ll cover:
- 7 Best Glute Machine Options to Find at Your Local Gym
- BEFORE You Use a Glute Machine: Massage & Stretch Your Glutes
- Benefits of Using a Glute Machine
- Glute Anatomy
- Glute Machine FAQs
7 Best Glute Machine Options to Find at Your Local Gym
With so many benefits to having stronger glutes, gyms offer a plethora of commonly found glute machines, and now’s the part where I tell you my favorite ones. These 7 glute machine options are typically found in most gyms, and chances are–you’ll be able to find these at your gym.
Today, I’ll give you the inside scoop on each glute machine, so when you show up ready to work those glutes, you will not only feel confident–but actually look confident at the same time.
Glute Machine #1: Glute Kickback Machine
The glute kickback machine is one of my favorite glute machine options. It’s fairly intuitive to use, and you can really feel it working your glutes.
Here’s a picture of the glute kickback machine for your reference:
How to Use This Glute Machine
Glute Kickback:
1) Position yourself on the bench, gripping the handles.
2) Rest your non-working leg on the pad.
3) Place your working foot on the pedal behind you.
4) Push up with your foot, extending through your hip and focusing on your glute.
5) Slowly lower back down to the starting position.
6) Repeat for the desired amount of reps.
Benefits of Using This Glute Machine
The glute kickback machine allows you to target one side at a time, which enables you to sort out any muscular imbalances. All 3 glute muscles get targeted by this glute machine, so you’ll be sure to feel it. Other benefits include overall aesthetics as well as lower back strengthening.
Glute Machine #2: Cable Machine for the Glute Kickback
You can also do a standing glute kickback using the cable machine as a glute machine.
Cable machines are super versatile, and while you may see people using these machines more for arms, shoulders, and back strength, you can definitely use a cable machine to get rock-hard glutes.
Here’s how to use the cable machine as a glute kickback machine.
How to Use This Glute Machine
1) Start by adjusting the cable machine so the pulley is at knee height, and attach the ankle strap to your right ankle.
2) Stand facing the machine, placing your left (non-working) leg directly in front of the pulley.
3) Position your feet slightly angled to the right, around 30 degrees.
4) You can keep your torso straight or lean forward slightly for better balance. Use your left hand to hold onto the machine for support.
5) Engage your glute to kick your right leg backward and outward, forming a 30-degree angle. Hold briefly at the peak of the movement.
6) Slowly bring your leg back in, crossing over your left leg in a controlled manner.
7) Aim for 10-15 repetitions.
8) Switch sides and repeat the same steps for your left leg.
Benefits of Using This Glute Machine
Using the glute kickback machine is an excellent way to isolate and activate the gluteus medius, which often gets overlooked in favor of the larger gluteus maximus. This exercise is highly effective for sculpting the glutes, improving hip stability, and enhancing overall lower body strength. Targeting the glute medius also helps improve balance and performance in other exercises.
More Resources About This Glute Machine
Want the top pro tips about the glute kickback machine and how to use it? Check out the article below.
“How to Do Glute Medius Kickbacks: 11 Pro Tips for Pristine Form”
Glute Machine #3: Cable Machine for the Cable Pull Through
Not only is the cable machine a great option for glute kickbacks. You can also use the cable station as a glute machine with the cable pull through exercise.
How to Use This Glute Machine
Cable Pull Through:
1) Set the pulley to the lowest position, and attach a rope handle to the pulley.
2) Face away from the cable station.
3) Stand with the rope between your legs.
4) Then, grab the rope with each hand.
5) As you do this, your body will naturally bend over. Push your hips back as this happens, allowing your knees to bend and your torso to tilt forward until it is at a 45-degree angle.
6) Thrust your hips forward, straightening your legs and moving your torso back into an upright standing position. As you do this, you’ll naturally pull the rope with you. Be sure to squeeze the glutes for optimum glute work.
7) Bend your hips and knees back to return to the starting position, and repeat.
Benefits of Using This Glute Machine
The cable machine has flexibility with how much weight you can use, and most of the time, it's pin-loaded, which makes it easier for quick weight change.
Glute Machine #4: Glute Bridge Machine / Glute Drive Machine
This machine goes by many names: glute bridge machine, glute drive machine, hip thrust machine. It’s all the same thing.
Regardless of what you call it, this machine looks like this:
How to Use This Glute Machine
Glute Bridge:
1) Add the desired weight to this machine, or you can also just use your own body weight and probably still feel this one.
2) Sit down on the bench, and fasten the hip belt, so it rests comfortably across your hips: supportive but not too tight.
3) Lower your hips, disengaging the safety lock as you do so.
4) Now, squeeze your glutes to elevate your hips as high as they can go, keeping your core braced.
5) Lower them again, and repeat.
Benefits of Using This Glute Machine
This compound exercise strengthens your hips, glutes, and quads while also providing stabilization and injury prevention for your pelvis and lower back. This one will help with posture and balance as well.
More Resources About This Glute Machine
For a comparison of the hip thrust vs. a glute bridge, check out the article below:
“Glute Bridge vs Hip Thrust - Which One Is Better?”
Or to learn about a heavy-duty variation of the glute bridge, check out our video below:
“Heavy Kas Glute Bridge - What it is and why you should do it”
Glute Machine #5: Glute Extension Machine
The back extension machine/glute extension machine is often used for back muscles, hamstrings, and glutes, but there is a way to use this glute machine, so you bias the glutes even more than usual.
It’s all in rounding the back. Here’s how to use the glute extension machine.
How to Use This Glute Machine
Back Extension for Glutes:
1) Adjust the glute machine so that the pad sits at the level of your pubic bone, with your hips positioned just above the top of the pad.
2) Place your feet on the platform, angling your toes outward at about 45 degrees.
3) Cross your arms over your chest and begin lowering your torso, engaging your core and rounding your back as you descend.
4) Maintain this form as you raise your torso, avoiding fully straightening your back.
5) Pause briefly at the top, then repeat the movement.
Benefits of Using This Glute Machine
The glute extension machine can effectively target your glutes by adjusting foot positioning and rounding your back, making it a safer, more focused alternative to other glute exercises.
This glute machine promotes better range of motion and reduces strain on the lower back, helping you build stronger, toned glutes while minimizing injury risks. It's also versatile, allowing for variations to further enhance your glute workout.
More Resources About This Glute Machine
For more info on how to bias glutes on the glute extension machine, check out the article below:
“Back Extensions for Glutes: Unlock Glute Gains With This Exercise”
Or watch this video on the reverse hyperextension:
“How Reverse Hyperextensions SAVED My Lower Back”
Glute Machine #6: The Smith Machine
Using a Smith machine for Smith machine squats is one of the most optimal ways to get some meat on those glutes. The Smith machine is a great option for squats because the machine naturally helps guide the movement of the squat, providing stability during the movement.
Here’s what a Smith machine looks like:
How to Use This Glute Machine
Smith Machine Split Squat:
1) Face the Smith machine bar, and position the bar, so it is just under shoulder level.
2) Place the desired weight on either side of the bar.
3) Duck under the bar, positioning the bar just at the base of your traps–looking forward.
4) Rotate your wrists to unrack the bar.
5) Place one leg behind you and the other in front.
6) Then, lower your body down, so your back leg is just parallel to the floor.
6) Now, bring the bar back up, driving your back foot into the floor. Then repeat.
Benefits of Using This Glute Machine
This glute machine is great for beginners, especially, because–with the safety locks of this glute machine–you don’t need a spotter as compared to using a barbell squat.
As you lift the bar, your glutes will contract, straightening the hip joint and providing power and support for this motion.
When you bend down, your gluteus medius and gluteus minimus will engage–keeping your hips and pelvis stable.
More Resources About This Glute Machine
If back pain is stopping you from lifting heavy in your squats, we’ve got a great resource for you. At Back Muscle Solutions, we specialize in the best ways to strengthen your back while managing back pain.
Squats are a great back-strengthening exercise, and when done right, they can actually help prevent back pain and injury through strengthening. Check out our video below for the best tips:
“Squatting with Back Pain | How I Stay Pain Free and Lift Heavy”
Looking for more ways to use the Smith machine? This versatile machine is great for all types of back and glute exercises. Check out our resource below.
“5 Best Smith Machine Back Workout Exercises”
Glute Machine #7: Leg Press for Glutes
A 45-degree leg press machine is not just limited to helping you build stronger legs. With the right foot position, you can target your glutes–and trust me, you’ll feel this one.
Here's what a leg press machine looks like:
How to Use This Glute Machine
Leg Press for Glutes:
1) Load the desired weight onto the machine.
2) Sit in the seat. Then, place your feet on the platform above you.
3) Your glute leg press foot placement should be high and narrow. Place your feet close together and high on the platform–so your toes are just at the top of the platform.
4) Push up on the platform with your feet, releasing the safety lock as you do so.
5) Brace your core, and pull your butt against the back of the seat to ensure good form and prevent lower back damage.
6) Slowly lower the weight, bringing your knees down toward your face. Stop before your butt comes off the pad. It will be less range of motion than other leg presses.
7) Push the weight back up to the starting position, and repeat.
Benefits of Using This Glute Machine
This one doesn’t take a genius: add gravity plus the ability to load super heavy weights, and you’ll see bulkier glutes in no time with this glute machine. Personally, I find this glute machine particularly challenging because it takes so much exertion to lift the weight, but I’ve also seen amazing results from this machine.
Leg press machines can be easier on your lower back than a squatting motion, so this is a great move for people who may be struggling with lower back pain.
More Resources About This Glute Machine
Curious about why this foot placement works your glutes on a leg press? We’ve got a whole article dedicated to how to use the leg press as a glute machine:
“Leg Press For Glutes | How To Master The Glute Focused Leg Press”
Or if you want to learn about other varieties of the leg press foot placement, this next article’s for you:
“Leg Press Foot Placement...By Muscle: How to Target Specific Muscles”
BEFORE You Use a Glute Machine: Massage & Stretch Your Glutes
At Back Muscle Solutions, we like to focus not just on strengthening but on overall muscle health.
So, when it comes to getting stronger glutes, strengthening is just a piece of a 3-part puzzle: 1) Massage, 2) Stretch, and 3) Strengthening. It goes in that order.
And you can’t skip glute massage or glute stretches before you get to the strengthening piece.
So, if your glutes are weak, sore, or causing you lower back pain, I recommend these steps BEFORE using a glute machine at your gym.
Step #1: Glute Massage
If your glute muscles are angry, tight, and sore, you can’t do anything with them until they’ve been massaged. For this, I recommend trigger point therapy, which releases the knots in your muscles, so they’re loose and ready to stretch.
You can get a deep tissue massage and ask your masseuse to focus on trigger point therapy for your glute muscles.
You can also use an at-home massage device like the QL Claw, which is just an easy way to get fast relief for glute pain at your home or at the gym.
I recommend bringing the QL Claw with you to the gym. It’s small enough to fit in your gym bag, and you can easily massage your glutes on your gym’s turf for a few minutes before a glute workout.
The QL Claw is the only lower back massage device on the market that has the ability to target muscles in your lower back, hip flexors, and glutes.
Learn more about the QL Claw below.
Here’s what people have been saying about the QL Claw:
To learn more about trigger point therapy for glutes, check out the resource below:
“Gluteus Medius Release Techniques”
Step #2: Glute Stretch
Once your glutes are massaged, glute-focused stretches are the perfect way to lengthen your glute muscles and prepare them for strengthening…and glute machines!
Here are some great resources on glute stretches:
“5 Best Glute Stretches for Pain Relief”
“How To Gluteus Medius Stretch For Releasing Pressure On The Lower Back”
Benefits of Using a Glute Machine
Strong glutes come with many benefits, and here are some of the top reasons you should check out the glute machine options at your gym.
Using a Glute Machine Can Prevent Back Pain
Unfortunately, lower back pain and weak glutes go hand in hand. It’s super easy to compensate for weak glutes by putting an extra strain on your lower back–resulting in what can be debilitating lower back pain.
As we know, the glutes provide tons of support to the pelvis and also the lumbar spine. So, using glute machines to strengthen your glutes helps you maintain a more natural and neutral spine during your daily activities, significantly lowering your chances of misalignment or improper loading of the back.
Using a Glute Machine Can Prevent Hip Pain
The gluteus medius and gluteus minimus collab together to stabilize your hips during movements such as walking, running, and jumping. It’s only natural that using glute machines to strengthen your glutes will prevent common hip injuries, such as hip impingements or lateral tears. Stronger glutes can also help keep your hips aligned, which would reduce your chances of hip dysplasia.
Using a Glute Machine Can Improve Athletic Performance
Any sport requires levels of explosive power. What better muscle to generate this power than the biggest muscle in your body? Whether tackling someone on a football field, beating someone to the ball in soccer, or wrestling an opponent down in record time–your glutes are involved in the power needed for those motions as well as the speed and agility necessary for sporting success.
And if you talk to most athletes, they’ll each have their own favorite glute machine that they use to get great glutes.
Using a Glute Machine Can Improve Aesthetics
This one’s totally subjective, and everyone has their own taste, but it’s a fact that many people enjoy a burly backside. Regardless of gender, you may want to beef up your rear end just for aesthetics, and that’s a totally fine goal to have. The good news is that there are so many health benefits to working out your glutes as well, so you get the best of both worlds!
Glute Anatomy
The gluteal muscle group comprises 3 major muscles, each of which plays a slightly different function in helping your butt work to its max capabilities.
Gluteus Minimus: The gluteus minimus may be six times smaller than the gluteus medius and gluteus maximus combined, but its contributions to your butt are less than minimal.
It’s buried deep under the other two gluteal muscles, and it plays a pivotal role in supporting your pelvis during walking as well as inward or outward leg movements. [1]
Gluteus Medius: Around half the size of its more famous brother, the gluteus maximus, the gluteus medius also doesn’t deserve its underrated status. It’s located on the lateral or outer side of the hip, and every single time you lift a leg, the opposite gluteus medius muscle contracts, keeping your pelvis from tilting and supporting the weight of your upper body.
They may be medium, but they are powerful; they literally generate a force that is double your body weight whenever you take a step. [1]
Gluteus Maximus: And last but certainly not least is the most famous of the three: the gluteus maximus. It boasts the title of the biggest muscle in the body–just a little flex for the gluteus maximus. But besides that, it obviously is super important because it’s what we sit on all day–at the office or on the couch.
What most people don’t know about the gluteus maximus is that, without this muscle, you’d end up doing a major face plant–unable to walk at the park, run on a trail, or even just stand on your feet. [1]
Glute Machine FAQs
What machine is best for glutes?
In my opinion, the best glute machine is the glute kickback machine. It’s fun to use, and you can feel it really targeting your glutes. Some other great glute machine options are the glute extension machine and the glute bridge machine.
Does the glute machine really work?
Most gyms have glute machine options that work really well, including the glute kickback machine, glute extension machine, and the glute drive machine.
Is hip abduction machine good for glutes?
The hip abduction machine is a another great glute machine. Learn more about abduction here:
“Reach for the Stars With These 8 Explosive Abduction Exercises”
Is glute thrust machine good?
The glute thrust machine is a great option for building stronger glutes. It’s also called the glute bridge machine the glute drive machine.
Do hip thrusts make glutes bigger?
Yes, hip thrusts help build stronger, bigger glutes.
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9362892/