What are the names of the equipment for exercising buttocks in the gym

The equipment used in the gym for hip exercises mainly includes hip thrusters, Huck squat machines, sitting hip abduction machines, Roman chairs, and Smith machines.

1. Hip Pushing Machine

Hip pushing machine is a device specifically designed for the muscles of the buttocks, which stimulates the gluteus maximus through the flexion and extension movements of the hip joint. When using, adjust the height of the cushion to fit the lower edge of the scapula, press the ground with both feet shoulder width apart, tighten the core, and rely on the strength of the hips to lift the hips up to the body in a straight line. This device can effectively avoid lumbar compensation and is suitable for beginners to master the buttock power mode.

2. Hack Squat Machine

The Hack Squat Machine adopts a reverse kick structure, which can focus on exercising the lower edge of the buttocks by changing the standing distance. When the distance between the feet is wider than the shoulders, the range of motion of the hip joint increases. When squatting to the point where the thighs are parallel to the ground, there is a significant centrifugal contraction of the hip muscles. The track design of the instrument can reduce knee pressure, but attention should be paid to maintaining a neutral position of the lumbar spine to avoid hunchback.

3. Sitting hip abduction machine

The sitting hip abduction machine mainly activates the gluteus medius and gluteus medius muscles, which is helpful in improving the depression on both sides of the buttocks. When using, adjust the position of the baffle to fit the outer side of the knee, hold the handles on both sides with both hands to stabilize the torso, and use hip joint abduction to resist resistance. During training, it is advisable to avoid swinging with waist strength and maintain the peak contraction effect for 2-3 seconds for better results.

4. Roman Chair

The Roman chair strengthens the gluteal muscles through self weight training, with common movements including bending down and lifting the legs, as well as the goat's stance. Fixing the hips in a bent posture and lifting one leg backwards and upwards can isolate and stimulate the gluteus maximus muscle on the same side. When goats stand up, they need to complete trunk extension while tilting their pelvis forward, which has a significant activating effect on the gluteus maximus muscle. During training, it is necessary to control the movement speed to prevent lumbar spine hyperextension.

5. Smith machine

Smith machine can complete various hip training variations, such as sumo squat and Bulgarian split leg squat. The fixed track of the barbell can improve the stability of the movement, and the sumo squat adopts ultra wide standing distance combined with low bar position, which can deeply stimulate the gluteus maximus and medial thigh muscles. When squatting with split legs, raise the back foot to increase the range of motion of the hip joint, and ensure that the front leg knee does not exceed the toe to maintain the center of gravity.

Before using the equipment, it is recommended to warm up and activate the gluteal muscles. It is suggested to perform a 10 minute elliptical machine or dynamic stretching first. During training, choose an appropriate weight to ensure the quality of the movements. Each group should complete 3-4 groups 12-15 times, with no more than 90 seconds of rest between groups. After that, you can relax the gluteal muscles and stretch the fascia with foam shaft, arrange 2-3 times of hip specific training every week, and cooperate with protein supplement to promote muscle repair. Pay attention to the body's reaction. If joint pain occurs, stop immediately and consult the coach to adjust the movement mode.