Gluteus machine
Gluteus machine
The gluteus machine is an excellent device for the specific isolation and targeting of the gluteous muscles. Tight and toned glutes will be a priority for many people at any gym, and for that reason, any comprehensive gym must have a machine that will effectively isolate and work the glutes.
The gluteus machine is also known as the glute machine, or even the but blaster, and is a great way to build the glute muscles, and develop a tight and toned, rounded, gluteous section of the body. The glutes are important for both looking good, as well as for lower body strength and body proportion, and they should not be ignored in any lower body routine.
The glute machine can be used safely without the need for an assistant, and is user friendly enough for novice users to master quickly. The gluteus machine offers a range of weight available that will make if challenging and rewarding for even the most experienced body builder.
The gluteus machine is comprised of heavy gauge steel and thick durable padding, and is designed to meet the needs of a professional gym environment, with reliability and years of dependable maintenance free service.
Muscles worked by the gluteus machine
The gluteus machine is a device that is designed to specifically target and develop the glutes. The abdominals will act as stabilizers, as will the lower back, and these muscles will receive secondary benefit. The hamstrings and muscles of the upper thighs will also to a lesser extent be strained.
This exercise is designed to focus on the glutes, and is one of the best possible exercises to tighten and tone the glutes and develop a tight rounded gluteous area. Tightening the glutes will be an important fitness goal for many weight trainers at any gym.
Appearance and dimensions of the gluteous machine
The gluteous machine is composed of heavy weight steel tubing, and a black thickly padded chest and midsection supporting pad. There are two non slip foot platforms that you will stand on one footed, as you perform the movement with the other leg. The pad is at the level of the mid torso, and is angled away from the standing user, to promote a half way bent over positioning. There are hand grips in front of the chest pad.
The weight moving apparatus consists of two padded bars that are at the level of the upper thigh while standing on the foot platform. The movement consists of bringing your leg backwards, until your leg is at parallel with your bent over body.
The weight stack is located to the front of the standing lifter, and all cables and pulleys are hidden safely from view.
The dimensions of the machine are 90 cm x 90 cm x 160 cm and the weight of the unit is 80 kg.
This is a professional caliber unit, and the framing and apparatus are designed for the rigorous demands of a professional gym environment. This machine will last for many years, and will require very minimal maintenance care.
How to use the gluteous machine
The gluteus machine is very easy to use, and will be quickly mastered, by even novice users. The first thing that needs to be done is to select the amount of weight to be lifted. The weights are adjustable through a pinioning system. Take the steel pin, and insert it into the slot below the correct number of weight plated to be lifted.
You should also ensure that the adjustable foot platforms are at an optimal level. You want the movable lifting bar to be at the level of your mid thigh as you stand on the foot platform. Adjust if needed.
Standing on the platform with your outside foot, secure your other leg with the back of your thigh (hamstring) tight against the moveable lifting bar. Bend over against the angled upper torso platform, and grab the handles at the top of the machine.
Exhale as you lift the bar outwards, and pull your leg up until your leg has raised up behind you to the point that it is parallel with your bent over upper torso. At the top of the range of motion, pause for a count of two, and give your glutes a concerted squeeze. Lower the weight slowly down, inhaling as you do so. Do not let the weights rest at the bottom of the range of motion, as this will take the strain off of the glutes, and reduce the effectiveness of the exercise.
You should also avoid any unnecessary upper body movement during the performance of this exercise. Extraneous movement will reduce the isolation of the glutes, and thereby reduce the effectiveness of the exercise.
Incorrect form can lead to injury
The glutes machine is very safe to use, and can be used, even with heavy weights, without the need for a spotter or assistant.
The technique on the gluteous machine is quite easy, and the positioning of the machine enforces good form. Because of the good form enforced, the lifter is likely to experience superior isolation of the glutes, and thereby better results, as compared to free weight style glutes exercises.
You should always ensure that you warm up and stretch well before attempting this, or any other, heavy muscle movement. If you approach the exercise “cold”, you are far more likely to strain or tear a muscle. A strained or torn gluteous muscle will be very painful, and will also hamper mobility, and so should be avoided by a thorough warm up.
Many experienced trainers will warm up by first completing a set of gluteous repetitions, with as much lighter than maximal weight, and then proceed with heavier weights as normal.
If you experience hip joint pain as you complete this movement, immediately desist from the exercise. Try adjusting the positioning, and if you still feel joint pain, you should not attempt to continue with further repetitions.
Variable techniques for the gluteous machine
The glutes machine is an isolation machine that will enforce good technique, and will get good results because of this. It does not allow for much variation in the standard performance of the exercise.
You can vary the results achieved by altering the amount of weight to be moved. If your training goal is muscle mass and maximal strength, you should be performing fewer repetitions with more weight, and if your goal is to shape and tone, you should be performing more repetitions with less weight.
If you find that you are unable to keep your upper body motionless, you should reduce the amount of weight to be moved. Better form with less weight will always result in greater results than greater weight and poor form.
Why you should consider the gluteus machine
The glutes are a difficult muscle to effectively isolate and train; and this machine is one of the best gym devices for the development of the gluteous muscles.
Many weight trainers will want to train their glutes, and for this reason it is a must have machine for any comprehensive gym environment.
The machine is user friendly and can be quickly mastered, but is challenging enough to provide rewarding usage by even the most experienced weight trainer or body builder.
The gluteous machine is a heavy gauge steel piece of equipment, and is designed for long term durability in a professional gym environment.