Muscle group:   The butt muscles, the back muscles

Trained muscle:   Butt muscles, lower back muscles

Focused muscle:   Butt muscles

Fitness level:   Advanced, experienced

Type of training:   Machine exercises


Butt exercises are very popular and we can find quite a large variation of different workouts. The buttocks with its three parts (gluteus maximus, medius, and minimus) is the biggest leg abductor so all abductor exercises also represent a training for the buttock. This article puts the focus on the gluteus workout on the machine. But you can find a variety of all exercises for the bum under the following link: Butt exercises

Butt exercises on the machine

For butt exercises on the machine we can choose between the hip pendulum, cable machine, gluteus machine, leg curl machine, and leg press machine. The workout with the leg curl machine will be explained in the article back leg lifts and the training on the leg press machine is explained in the article leg press. The other three exercises will be described below.

Butt exercises on the hip pendulum

Butt exercises on the hip pendulum can get quite intense. Adjust the machine to have your hip joint in one line with the rotating axis of the pendulum. The cushion of the pendulum should sit right above the knee joint. Keep your body straight and support this position with both arms in tight grip on the handle bar. The abdominal muscles are tensed.

The training leg now conducts the pendulum to the back into an overextension. Bring the leg back up to complete one repetition. The exercise becomes highly intense if we work out in small impulses in the area of highest muscle tension (leg in overextension). Please actively stabilize your body during the entire exercise. Note, that solely the training leg performs the movement. Your trunk remains steady all the time. Avoid a hollow back.

Butt exercises on the hip pendulum

Butt exercises on the hip pendulum

Butt exercises on the cable machine

For butt exercises on the cable machine we begin in standing position in front of the machine. Fixate the cable on your ankle using a foot cuff. Hold on with both arms to the machine actively stabilizing your body. Keep the abdominal muscles tensed. The standing leg is bent slightly. The training leg conducts backward into the overextension. Intensify the workout with small impulses in the area of highest muscle tension (leg in overextension). Keep your body straight during the entire exercise. Again, solely the training leg performs the movement.

Butt exercises on the cable and gluteus machine

Butt exercises on the cable and gluteus machine

Butt exercises on the gluteus machine

There are different types of gluteus machines to practise butt exercises. Investigations performed by Buskies W., Boeckh-Behrens W. (2009) showed that such machines mostly do not fulfil all muscle function optimally what decreases the effectiveness.

Adjust the machine to have the rotating axis in one line with the hip joint. Place your upper body and arms onto the provided cushions. Your arms grab the handles. Some machines also provide a cushion for the knee of the standing leg. From that position the training leg presses the resistance as far back up as possible. Bring back the training leg to the starting position to complete one repetition.


We have quite a large range of butt exercises we can perform. Many of them are very effective and intense. But sometimes it also happens that machines are being developed that do not ensure an optimal workout. Here, we can try to focus more and more on the trained muscle during the workout and feel whether an exercise stresses the intended parts or not.

Antagonist: Thigh front

Stretching: Glute stretches

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