Fitness

The Gym Equipment to Enlarge the Gluteus Maximus

The Gym Equipment to Enlarge the Gluteus Maximus


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Kettlebells are an effective glute-building tool.

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Gluteus maximus, glutes for short and otherwise known as your butt, is the largest and potentially the strongest muscle in your body. A flat, small, flaccid butt can leave you lacking in hip-extension strength. Hip extension, the primary function of the glutes, is a vital part of lifting objects off the ground, walking up stairs, sprinting and other similarly physically demanding activities. There are numerous pieces of gym equipment you can use to strengthen and enlarge your gluteus maximus.

Leg Press Machine

Leg press machines come in a variety of designs, all of which provide an effective workout for your glutes. Place your feet high on the footplate and push down through your heels to maximize the work done by your glutes. As you bend your legs toward your chest and lower the weight, do not round your lower back as this can lead to injury.

Barbells and Dumbbells

Squats, lunges, regular and stiff-legged deadlifts, and good mornings can be performed using barbells or dumbbells -- common equipment found in gyms. These free-standing exercises can also be performed using medicine balls, sandbags, kettlebells or, in many cases, as simple calisthenic exercises. To increase your glute size and strength, perform at least three sets of six to 12 repetitions. This is the same repetition range used by bodybuilders to maximize muscle growth.

Cable Machines

Cable machines allow you to work your glutes in a standing position and from a number of different angles. Attach the cable to your ankle using an adjustable ankle cuff and perform a variety of hip-extension exercises. Unlike squats and lunges, cable exercises isolate your glutes. Most barbell and dumbbell glute exercises involve your thighs as well. Cables allow you to concentrate your efforts on your glutes, which is useful if you want to perform additional exercises beyond your regular leg workout.

Stability Balls

Stability balls, also called Swiss balls, balance balls, yoga balls and gym balls, are those big inflatable spheres you may have seen at your gym. You may even have one at home. More often than not used for core exercises, stability balls can also be used to work your butt. Hip bridges, reverse hyperextensions and the supine hip extension leg curl, or SHELC for short, will all help tone, build and strengthen your glutes.



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