Glute Workout

Basic weight stands, ellipticals, stair climbers, rowing machines, exercise bicycles and treadmills are conventional machines and weight equipment we see in any gym. These are the proven tools available to assist working out the gluteus maximus.

On occasion, a plastic contraption is advertised on TV which is said to target the glutes or your abs. These are not tested or even designed to handle all body types and weights. They can cause injury or even break during use potentially puncturing the skin. Any equipment seen in a gym has been tested by reputable companies and the use of them is rated for all people. If there is a weight limit it will be clearly marked on the machine.

Rowing machines are an easier on the back and do provide some benefit to the gluteus maximus. If you have a back problem or just want to vary your routine, try a rowing machine focusing on good form and endurance.

Home gyms, the basic weight bench or free weights at home are fantastic for working your gluteus maximus without heading out to the gym. A basic weight bench with double barbells attached at the foot is perfect for focusing on the glutes. Lay on your stomach, let your arms fall to the ground and position yourself so the weight arm comfortably rests at the base of your calf, not on the Achilles heel; this is the correct position to perform reps that will work the buttocks.

A minimum of 5 reps three times per side is advised for the basic routine for each muscle or muscle group. A Bowflex or Nautilus has many options standing or sitting to target only your glutes. Try the standing glute workout where you use your foot to pull down a weight of your choice. This variation will broaden your options which are often stuck on the bench flex with or without weights to target the glutes together or separately.

Rubber bands and other physical therapy aids are another option for targeting the buttocks standing or sitting. While lying on your back, stretching one leg to the ceiling attach a band to your foot and push to the ceiling. This isometric, resistance move is touch but highlights the gluteus medius under the larger outer buttock muscle.

Workouts for the gluteus maximus should be varied for the non-athlete, male or female. The weekend or after work gym goers will benefit from any weights, machines or free hand barbells to improve the shape, health and strength of the buttock muscles. Unless you are a bodybuilder aiming to gain the maximum shape worthy of competitions, a minimum of 20 minutes a day or every other day in the gym using any of the equipment available will be an adequate workout for the gluteus maximus.

Machines like the Stairmaster, elliptical, treadmill or stationary bicycle are fantastic and provide a great workout in a short amount of time. When used correctly they also offer less injury than any court games or even running. It is a good idea to cross train on all of them, take advantage of the variety; this will ensure a balanced whole body workout.

A varied routine even if it is only on machines available at the typical gym will also decrease any repetitive stress on any one particular muscle group that over time can exacerbate underlying weaknesses.