The 5 Best Glute Exercise Machine Options In Fitness
Your glutes play a crucial role in nearly every aspect of fitness and movement.
As the largest muscles in your body, the gluteal muscles—including the gluteus maximus and gluteus medius—are responsible for powerful movements like running, jumping, and squatting. But their importance doesn’t stop there.
Strong glutes contribute to better athletic performance, enhanced lower body strength, and improved posture, while also helping to prevent lower back and knee injuries.
If you’re aiming for bigger glutes, better performance, or simply a balanced workout routine, incorporating targeted exercises for your glutes is essential.
While free weights and body-weight exercises have their place, using the right equipment can take your glute development to the next level.
Glute-focused machines are designed to provide optimal glute activation, allowing you to target specific parts of the glute muscles with proper form and controlled movement.
As a physical therapist and CrossFit coach, I’ve helped countless clients improve glute strength for better performance, injury prevention, and overall fitness.
In this guide, you’ll discover five of the best glute exercise machines that can help you achieve your fitness goals.
You’ll learn about their benefits, how they compare for glute activation, and why they’re great additions to your fitness routine, whether you’re working out at a commercial gym or setting up in a smaller home gym.
The 5 Best Glute Exercise Machine Options
If you’re serious about developing stronger glutes, the right machines can take your training to the next level.
Each of the following machines offers unique benefits, helping you target your glutes effectively while supporting your overall fitness goals.
Let’s explore how these options stack up.
1. GHD (Glute-Ham Developer) Machine
The GHD machine is a powerhouse for building the posterior chain, making it one of the most versatile tools in any gym.
Whether you’re performing hip extensions, back extensions, or glute-ham raises, this machine allows you to target the glutes, hamstrings, and lower back with precision.
Using a GHD machine in your workout routine supports functional fitness by strengthening the gluteus maximus and gluteus medius, which are essential for movements like sprinting, jumping, and deadlifting.
Additionally, it enhances lower back stability, reducing your risk of injury during intense workouts or daily activities.
It is commonly used for the “Sorensen test” to evaluate the endurance of the posterior chain and the likelihood of pain and lower back injury. (1)
The GHD also promotes better glute activation through full range of motion exercises, ensuring that you’re building strength in the areas that matter most.
For anyone looking to improve their posterior chain or prevent common injuries like knee or back strain, the GHD machine is a must-have.
2. Hip Thrust Machine
The hip thrust machine is specifically designed to isolate your glutes, making it one of the most effective tools for glute development.
By positioning you for maximum glute activation, this machine allows you to focus entirely on your gluteal muscles without overloading other muscle groups like the quads or hamstrings.
Research by Contreras et al. (2015) shows that hip thrusts elicit higher levels of gluteus maximus activation compared to other lower body exercises. (2)
This makes the hip thrust machine ideal for achieving both aesthetic and functional goals, whether you’re working toward bigger glutes or improving athletic performance.
With its compact design and adjustable resistance levels, the hip thrust machine accommodates users of all fitness levels.
It’s an essential addition to your fitness routine if you want to build strong glutes while maintaining proper form and avoiding strain on your lower back.
3. Reverse Hyper
The reverse hyper machine offers a unique combination of glute and hamstring strengthening while also supporting lower back health.
Unlike most machines, it decompresses the spine during use, making it an excellent choice for individuals with lower back pain or those recovering from injuries.
This machine targets the posterior chain but does so with a slightly different emphasis than the hip thrust machine.
While it’s effective for glute development, it also engages the lower back and hamstrings, creating a well-rounded approach to building strength and stability.
The reverse hyper is particularly beneficial for athletes who want to balance glute activation with overall lower body strength.
While it may not isolate the glutes as precisely as other machines, its dual focus on spinal health and strength makes it an invaluable tool for long-term fitness and injury prevention.
4. Belt Squat Machine
The Belt Squat machine is a versatile option for lower body training, offering exercises like belt squats that unload the spine while still challenging your glutes. (3)
This is especially valuable for athletes with back issues or anyone looking to train without placing excessive pressure on the lower back.
While its primary focus isn’t glute isolation, the Belt Squat machine does allow for glute activation, with various exercises like marches or hinge exercises particularly when paired with proper foot placements and adjustments.
It’s a supportive tool that complements free-weight exercises and provides an alternative for heavy loads without risking injury.
If you’re looking for a machine that balances safety and performance, the Belt Squat is a great addition to your training arsenal.
Its innovative design makes it suitable for various exercises, catering to users of all abilities.
5. Hack Squat Machine
The hack squat machine combines the benefits of a traditional squat with the added stability of gym equipment.
Its upright position allows you to target your glutes and quads effectively while reducing strain on your lower back, making it an excellent option for those with back concerns.
While it doesn’t isolate the glutes as much as the hip thrust or GHD machines, the hack squat still contributes to glute activation, especially when you adjust your foot placements to emphasize the glutes over the quads.
It’s also highly accessible, accommodating users of all fitness levels and making it a popular choice in commercial gyms.
For individuals aiming to build leg and glute strength in a controlled and supportive environment, the hack squat machine is a reliable option.
Its ability to target multiple muscle groups, including the quads and gluteal muscles, ensures well-rounded lower body development.
Each of these machines plays a unique role in your fitness routine.
From isolating your glutes with the hip thrust machine to building overall posterior chain strength with the GHD, these tools offer a revolutionary way to achieve your fitness goals.
By incorporating the right machines into your workouts, you’ll not only develop stronger glutes but also enhance your athletic performance, prevent injuries, and support long-term health.
What Makes a Great Glute Exercise Machine?
When choosing the right machines for your glute workouts, it’s important to consider how effective they are at targeting your gluteal muscles.
Machines that provide consistent glute activation and align with your fitness goals will help you get better results from your workout routine.
But effectiveness isn’t the only factor to keep in mind.
Here’s what makes a great glute exercise machine:
1. Evidence-Based Glute Activation
The best glute machines ensure high levels of glute activation during each exercise.
Machines like the hip thrust machine or glute kickback machine are specifically designed to isolate your glutes, making them some of the most effective tools for glute development.
A machine’s ability to target the gluteus maximus, gluteus medius, and other parts of the glute muscles directly impacts how well it builds stronger glutes.
2. Versatility for Different Fitness Goals
Whether you’re focusing on building muscle, improving functional movement, or enhancing athletic performance, the right machines should align with your goals.
Machines like the cable machine or glute ham developer (GHD) allow for various exercises, from hip extension exercises to cable kickbacks, giving you the flexibility to adapt your training to your needs.
This versatility ensures your workouts remain effective and engaging, no matter your fitness level.
3. Support for Functional Movement and the Posterior Chain
A great glute exercise machine doesn’t just help you build bigger glutes—it supports movements that benefit your daily activities and athletic performance.
For example, the reverse hyper machine and GHD are excellent for strengthening your posterior chain, which plays a crucial role in preventing injuries and improving overall movement patterns.
4. Accessibility and User-Friendliness
Finally, accessibility is key. The best gym machines should accommodate users of all abilities, offering adjustable resistance levels, intuitive controls, and proper support for correct form.
Machines like the leg press machine and smith machine provide easy entry points for beginners while still challenging advanced athletes with heavy loads.
Compact designs and innovative features also make them suitable for smaller home gyms or commercial gyms alike.
By focusing on these criteria, you can ensure you’re using the best equipment for your glute workouts, maximizing both safety and results.
The right machines not only support your fitness goals but also help you build confidence in your training, leading to stronger glutes and better overall fitness.
Comparing the Machines
Here’s a quick overview of the benefits each machine offers to help you decide which one suits your goals:
- GHD (Glute-Ham Developer): Focuses on the posterior chain, supports functional fitness, and improves glute and hamstring strength.
- Hip Thrust Machine: Provides isolated glute activation with research-backed effectiveness for aesthetics and performance.
- Reverse Hyper: Strengthens the posterior chain while decompressing the spine; highly versatile for injury prevention.
- Pit Shark: Unloads the spine, offering versatile lower-body training for those with back concerns.
- Hack Squat Machine: Combines quad and glute activation in a beginner-friendly setup, with lower back support.
How to Choose the Right Machine for Your Goals
Selecting the best glute exercise machine depends on your specific fitness goals, personal preferences, and the environment where you train.
Below, you’ll find guidance on choosing the right machine for your needs.
Glute Isolation and Aesthetics
If your primary goal is to isolate and grow your glutes for aesthetic purposes, the hip thrust machine is the top choice.
Its design allows for full glute engagement without significant activation of the hamstrings or quads.
This targeted approach ensures you’re maximizing every rep for glute hypertrophy and strength.
Functional Fitness and Injury Prevention
For those focused on functional fitness and injury prevention, the GHD machine and reverse hyper machine are excellent options.
The GHD develops strength across the entire posterior chain, enhancing athletic performance and functional movement patterns.
Meanwhile, the reverse hyper decompresses the spine while strengthening the glutes and hamstrings, making it a perfect choice for individuals recovering from lower back injuries.
Lower Body Training with Reduced Spinal Load
If you’re concerned about spinal load during heavy training, the Pit Shark and hack squat machine are ideal choices.
The Pit Shark uses a belt system to eliminate pressure on your spine, allowing for safe, effective lower body workouts.
The hack squat, on the other hand, provides stability and a beginner-friendly design, making it easier for users with limited experience or back issues to train confidently.
Accessibility Considerations: Home Gym vs. Commercial Gym
Your training environment plays a key role in determining which machine is most practical for you.
- Home Gym: For limited space, the hip thrust machine, GHD machine or reverse hyper is a more compact and versatile option.
- Commercial Gym: In a commercial setting, you’ll likely have access to all these machines. Focus on choosing the equipment that aligns best with your current fitness objectives and complements your overall routine.
By aligning your goals with the strengths of each machine, you can create an effective and balanced glute training program, whether you’re working out at home or in a fully equipped gym.
Wrapping Up On The Best Glute Exercise Machine
The right glute exercise machine can make all the difference in achieving your fitness goals.
By incorporating variety into your fitness routine and consistently challenging your gluteal muscles, you can achieve bigger glutes, improved lower body strength, and better performance in daily activities and sports.
Whether you’re training in a commercial gym or setting up a home workout space, these machines provide the tools you need for the best glute workouts.
Commit to regular use of the right machines for your goals, and don’t be afraid to experiment with various exercises to keep your workouts effective and engaging.
With the proper form and a focus on progression, you’ll see results that enhance not just your physique, but your overall athletic ability and confidence.
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References:
1. Berglund, L., Aasa, B., Hellqvist, J., Michaelson, P., & Aasa, U. (2015). Which Patients With Low Back Pain Benefit From Deadlift Training?. Journal of strength and conditioning research, 29(7), 1803–1811. https://doi.org/10.1519/JSC.0000000000000837
2. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of applied biomechanics, 31(6), 452–458. https://doi.org/10.1123/jab.2014-0301
3. Joseph, L., Reilly, J., Sweezey, K., Waugh, R., Carlson, L. A., & Lawrence, M. A. (2020). Activity of Trunk and Lower Extremity Musculature: Comparison Between Parallel Back Squats and Belt Squats. Journal of human kinetics, 72, 223–228. https://doi.org/10.2478/hukin-2019-0126
