The glutes are the powerhouse of the core; they play a primary role in walking, running, jumping, changing direction in sports and getting from a seated to standing position. Oh yeah, the glutes also play a HUGE role in looking good on the beach and feeling good in your own body. People often ask “what is the best gym machine for the glutes?” In reality, there are many exercises to strengthen and tone the glutes at your local gym, however, some people don’t have the money for a gym membership, they don’t have time to go to the gym or they simply enjoy working out at home. For those people, here are my TOP 5 glute training exercises (glute training machines) for home gym fanatics on a budget.
EXERCISE #1: HIP THRUST
The Hip Thrust is a variation of the Glute Bridge, which has been used in physical therapy and sports performance for years. Modified by research scientist Bret Contreras around 2006, the Hip Thrust elevates a users torso off the ground by using a bench and often involves progressively overloading the system with external weights. Typically gym goers have used a Glute Drive machine or Glute Kickback machine at the local gym to target the glutes but the traditional Hip Thrust can be performed at home without expensive equipment. The form of resistance can be a dumbbell, barbell, elastic resistance or even a combination. There are also Hip Thrust machines like the BC Strength Hip Thrust, that simplify the set up and are reasonably priced.
SET UP
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Use a utility bench and place your scapula on the edge of the bench
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Place your feet a shoulder width apart with feet slightly externally rotated and create an angle between your lower and upper legs which is 90 degrees at the top range of motion
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Drops your hips towards the floor (the lower you go the more work is performed and the more stretch you get out of the glutes)
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Either scoop your pelvis posteriorly as you rise up off the floor (Scoop technique popularized by Contreras) or keep your pelvis and spine connected (Hinge technique) *The scoop technique can be more advanced to coordinate vs the hinge method by I recommend trying both and seeing which feels more comfortable and which feels more targeted for the glutes
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Pause at the top range of motion for 1-3 seconds while squeezing the glutes
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Perform the desired amount of sets and reps depending on your goals, fitness level and health history
EXERCISE #2: RDL (Romanian Dead Lift)
The RDL is a variation of a traditional Dead Lift in which the knees remain slightly bent as the user hinges from the hips creating a tremendous stretch on the posterior chain (glutes, hamstrings and low back.) Because the glutes are a primary hip extensor, hinging into hip flexion directly targets the gluteus Maximus building strength and tone in the glutes. RDL’s are typically performed using dumbbells, barbells or sandbags.
SET UP
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Place your feet a shoulder width apart, slide the weight along your thighs and straight down towards the floor while maintaining a neutral spine position and hinging from the hips (the knees maintain a slight bend throughout the movement pattern)
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Make sure to slow down and control the weight at the bottom range of motion as the transition from eccentric to concentric is challenging and often when a movement dysfunction appears
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Rise back up by firing your glutes, hamstrings and low back pausing at the top range while squeezing your glutes
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Perform the desired amount of sets and reps depending on your goals, fitness level and health history
EXERCISE #3: BULGARIAN/RFESS SPLIT SQUAT
The Bulgarian or Rear Foot Elevated Split Squat is one of the most effective, yet dreaded of all lower body glute training exercises. The split stance offers up a balance challenge and the elevated rear foot forces a deep stretch in multiple muscles in the lower extremities. Additionally, one leg might be stronger than the other so pay attention to this and if there is a deficit from one side to the other, you will want to do an additional set or two on the weaker side to balance out any asymmetries. RFESS require a bench/chair/step-box and either Kettlebells, Dumbbells, Sandbags or Barbells with associated free weights
SET UP
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Use a step box, bench or chair
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While sitting on the edge of the bench, extend one leg straight out and place that heel on the floor, this will be the approximate position of your front foot
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Stand up and place your rear foot on the bench: you can either use the ball of your foot or your instep depending on which one feels more comfortable and balanced (hips should be about a shoulder width wide)
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Tilt your spine angle forward to match your shin angle on descent, descend down and back focusing on placing a maximal stretch on the front leg glute
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Pause at then end range for a controlled stretch, squeeze the glute and drive yourself back up to your start position
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Perform the desired amount of sets and reps depending on your goals, fitness level and health history
EXERCISE #4: 45 DEGREE HYPEREXTENSION
The 45 Degree Hyperextension exercise (glute hyperextension machine) is a great drill to target the gluteus Maximus and even hit some of the external rotators in the hip by putting the feet in a “duck toe” angle. The set up also minimizes the technical requirements of the lift by placing the knee’s in a stable position (unlike the Romanian Dead Lift in which it is harder to control knee and spine angles during the lift.) Although this exercise requires a specific machine to perform, there are numerous home units available all for under $1000 including: Rogue, Rep, Freak Athlete, Body Solid and Hoist to name a few.
SET UP
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Adjust the thigh pad so that it touches your upper thighs without impeding your ability to hinge forward at the waist
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Place your calves under the ankle pads with toes pointed out and knee’s soft
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Bend forward at the waist and descend down towards the floor
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With your mid-back (thoracic spine) rounded and chin slightly tucked, ascend upwards until your low back is in a neutral position; tucking the chin and rounding the thoracic spine will decrease spinal erector activation and increase gluteal activation
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Pause at the top range of motion and focus on squeezing the glutes
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Perform the desired amount of sets and reps depending on your goals, fitness level and health history
EXERCISE #5: HALF KNEELING LATERAL SLIDE
This exercise targets not only the gluteus Maximus (hip extension) but the glutes medius (hip abduction) and even the external rotators (called the “Deep-6”) and will finish off your glute workout better than any other finisher you have ever experienced. Typically this type of glute exercise is performed on a hip abduction machine at the gym; however, the Glute Slide machine offers the ability to train hip abduction at home. The half kneeling position allows for maximal stability and makes it extremely hard to cheat. Additionally, the unilateral (one side at a time) nature of the exercise forces equal tension on both right and left legs to build symmetry and muscle balance. The Glute Slide machine is another home gym piece that can be purchased for under $1000 and in addition to targeting the glutes, can be used to train the upper body and core.
SET UP
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Assume a half kneeling posture with head on the opposite side of the vertical handlebar stem relative to the slide platform and shoulder against the vertical stem
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Use both hands to grab the vertical stem for additional stability
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Place your drive leg foot at an angle on the foot wedge
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Drive your leg away from your body, pausing at the end range to demonstrate control
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Bring your drive leg back to the starting position in a smooth, controlled fashion
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Perform the desired amount of sets and reps depending on your goals, fitness level and health history
CONCLUSION
The glutes are extremely important muscles for daily function and sports and need to be trained in multiple ways for maximal carryover. Although there are numerous glute training exercises out there, its hard to go wrong with the aforementioned 5 drills. The good news is that all of these exercises can be accomplished in the comfort of your own home gym for under $1000. Get After It Everybody!
Pete Holman: Physical Therapist, CSCS, US National TaeKwon-Do Champion
