What is the name 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. These devices provide targeted training for different parts of the hip muscles, suitable for people with different fitness backgrounds.

1. Hip Pusher

Hip Pusher is an isolated training device specifically designed for the gluteus maximus muscle. When using, place your upper back on the cushion, press the pedals firmly with both feet, and extend your hip joint to complete the upward movement of your hips. This device can effectively avoid lumbar compensation and is suitable for beginners to master the feeling of exerting force on the buttocks. During training, pay attention to keeping the core tight and avoid lumbar hyperextension.

2. Huck Squat Machine

The Huck Squat Machine enhances hip and leg training through a fixed movement trajectory. Adopting a reverse standing posture, with shoulders against the cushion, and sitting backwards with hips when squatting, can focus on stimulating the lower part of the gluteus maximus muscle. This device has less pressure on the knee joint and is suitable for people who want to strengthen the lower edge of the buttocks. During training, the squatting depth should be controlled to keep the knee and toe direction consistent.

3. Sitting hip abduction machine

The sitting hip abduction machine mainly exercises the gluteus medius and gluteus medius muscles. By using both knees to resist resistance and complete the abduction movement, it can improve the depression on both sides of the buttocks and shape a circular buttocks shape. This device is suitable for improving hip flatness in sedentary individuals. When using, it is necessary to maintain trunk stability and avoid compensating for lumbar scoliosis.

4. Roman chair

Roman chair strengthens hip muscles through self weight training. Common movements include bending down and lifting legs, as well as goat stance, which can simultaneously exercise the gluteus maximus and erector spinae muscles. This device is suitable as an activation tool before composite training. Pay attention to controlling the amplitude of movements during training to avoid injury caused by excessive stretching of the lumbar spine.

5. Smith machine

The Smith machine completes various hip training through a fixed barbell trajectory. It can perform variations such as sumo squats and hip bridge movements, and freely adjust weight-bearing for advanced training. This device can comprehensively stimulate the growth of the gluteal muscle group. When using, pay attention to adjusting the height of the safety hook and maintaining the neutral position of the spine.

The use of hip training equipment should be gradually based on personal foundation. It is recommended to arrange 2-3 specialized training sessions per week, with 2-3 types of equipment combinations chosen for each session. Fully activate the gluteal muscles before training, and relax with stretching after training. Ensure sufficient intake of high-quality protein in diet and control daily calorie surplus within a reasonable range. Alternating between compound exercises and isolated training, pay attention to the 48 hour recovery period after training to avoid muscle strain caused by overtraining.