How to Use the Glute Isolator Machine

The gluteus muscles (glutes) in the buttocks are difficult to isolate because they normally work in combination with other muscles. A glute isolator machine is specifically designed for this purpose and should be available at any full-size fitness center. Glute machines require you to work 1 leg at a time for greater isolation. The following steps will show how to use a glute isolator machine.

Difficulty: Moderately Challenging

Instructions

1. Insert the weight pin into the weight that will allow you to perform about 12 repetitions (reps) with good form. You will need to find this setting by trial and error.

2. Adjust the chest pad so it presses firmly against your chest when you grab the handles. Your forearms should lie on the arm rests.

3. Place 1 foot on the foot rest as low as possible while still maintaining contact with your entire heel. This will increase the glutes' isolation by preventing involvement of your gastrocnemius (calf) muscle.

4. Push back with your foot without moving your upper body until you reach the end of your range of motion. Hold this position and squeeze tightly with your glutes for a second and slowly lower the weight as far as possible without resting the weight.

5. Perform additional reps until you are unable to continue for a total of about 12 reps. Make a note for your next workout if the weight was too light or heavy.

6. Repeat Steps 3 through 5 with the other foot so that both sets of glutes are worked.

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