One of the common questions I get from female clients is which home gym equipment is best for exercising the butt and making it firm.
Many products claim to be effective in bringing about this benefit, but the trick is to find the ones that target the glutes properly as well as other muscles in the lower body.
So, to help my female readers and clients, I teamed up with my fellow trainers to curate a list of equipment that has worked in practice.
Let's dive in.
Quick Summary
- The treadmill, stair climber, leg press machine, and resistance bands are all excellent pieces of gym equipment that can strengthen and tone the gluteal muscles.
- All three gluteal muscles should be exercised for an ideal round and firm butt.
- Before purchasing any home gym equipment, you need to carefully consider your available space, budget, and which pieces are more effective.
Can You Do an Effective Bum Workout in Your Home Gym?
Yes, you can do effective bum workouts in your home gym, as long as you have enough space.
While exercises targeting the glute muscle mass can be done with your body weight, using equipment makes them even more effective.
Here's why.
The best way to perform bum workouts is to overload the muscles around your bum.
And the perfect approach is to use butt-firming exercise machines suitable for home use.
The glutes comprise three muscles: the gluteus medius, the gluteus maximus, and the gluteus minimus. For an ideal firm and round butt, you should target all three.
That said, let's look at a few butt-firming gym machines that can help you work your entire lower body, especially the glutes.
Also Read: Butt Ups Workouts
Best Butt-Firming Home Equipment
The equipment below can help you train your butt muscles.
Treadmill
The treadmill is a convenient way to work your butt without lifting weights. It offers a productive workout to support muscle growth for a firm and lean backside.
"Using a high incline on the treadmill will increase the amount of hip flexion and extension, which are the two movement patterns required for activating your glutes."
- Tim Liu, Fitness & Nutrition Coach
While strength training exercises such as deadlifts also cause hip flexion, experts assert that cardio workouts, such as those on the treadmill, create tension in the glute muscle [1].
From our experiences with clients using the treadmill four days a week, the results are visible in about 4-6 weeks.
Stair Climber
The stair stepper is one of the best machines for working the glutes that you can use at home. It's also excellent equipment for cardio work on your butt without sacrificing gains.
The good thing about stair steppers is that they exercise the entire lower body while emphasizing the glutes as you move your body weight up the incline.
While the stair climber is limited in exercise variety, you can use it at different paces, including a low pace for moderate exercise and a high pace for high-intensity exercise.
That's important for your butt because researchers assert that moderate and high-intensity exercises get your heart in the fat-burning heart rate zone [2].
By burning fat, especially the butt, the machines help you tone it while at the same time making the bum stronger.
Resistance Bands
Also called booty bands, they provide a convenient and effective way of working out your butt while on a budget.
Resistance bands range from light (little resistance) to heavy (high resistance bands).
You might need to start with a light band before moving to a heavy resistance band.
Most people use the resistance band before a high-intensity workout to increase blood flow and warm up.
However, studies show that booty band workouts also effectively activate the glutes, which is critical for a firm and strong backside [3].
Examples of glute exercises to do with resistance bands for a stronger butt include:
- Deep Squat
- Banded Side Step
- Curtsy Lunge
- Butt Kickback
- Single Leg Deadlift
Leg Press Machine
Using this equipment in your workouts engages your glutes, hamstrings, calves, and quadriceps [4].
The exercise machine also helps improve range of motion and flexibility and can prevent injuries from everyday activities such as walking and climbing stairs.
Examples of machines include vertical, horizontal, and 45-degree leg press machines, with the last being the most common.
To better target the butt muscles with this machine, I always advise my clients to position their bodies so that their hips bend slightly more than their knees.
I also advise them to avoid pushing too much weight to not damage their knees.
Other machines that can help firm your butt include:
- Cable Pulley Machine
- Elliptical Machine
- Free Weights
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What to Consider for Your Home Booty Workout
Before making purchase decisions, here are three things you should keep in mind.
Space
The amount of space in you have determines which equipment you can store in your home gym.
You don't want to purchase a stair climber with insufficient ceiling height. Similarly, a treadmill can take up real estate and hinder other workouts.
Budget
Butt-firming equipment like ellipticals and cable pulley machines can be expensive.
So, it's wise to consider the cost factor before going shopping. But gym gear, such as resistance bands, is way cheaper but still effective.
Effectiveness
Not all fitness equipment is created equal. The stair climber and treadmill are, naturally, going to be more effective in the long run.
FAQs
What Exercises Lift Your Buttocks at Home?
Exercises that lift your buttocks at home include jumping squats, walking lunges, donkey kicks, and glute bridges. Using weights, straps, and resistance bands while doing them adds more resistance and puts more emphasis on your glutes.
Does the Glute Machine Really Work?
Yes, the glute machine is an effective lower body exercise that targets the glutes specifically but also engages other leg muscles such as the hamstrings, quads, and calves.
Tone Your Butt With Home Gym Equipment
If you want round, strong, and bigger glutes, add butt muscle training to your workout routine and do it three times a week.
While many machines can do the work, some are prone to breaking down after intense use.
Our team at Total Shape has tried many products over the years, and we have prepared this list of the best home gym equipment that passed our durability and safety tests, so make sure to check it out.
References:
- https://www.health.harvard.edu/staying-healthy/get-smart-about-treadmills
- https://www.webmd.com/fitness-exercise/what-to-know-heart-rate-fat-burning-cardio
- https://dailyburn.com/life/fitness/band-exercises-glutes/
- https://www.inspireusafoundation.org/leg-press-machine-benefits/
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