How to Use the Glute Isolator Machine

By eHow Sports & Fitness Editor

Rate: (0 Ratings)

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.

Instructions

Difficulty: Moderately Challenging
Step1
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.
Step2
Adjust the chest pad so it presses firmly against your chest when you grab the handles. Your forearms should lie on the arm rests.
Step3
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.
Step4
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.
Step5
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.
Step6
Repeat Steps 3 through 5 with the other foot so that both sets of glutes are worked.

Post a Comment

POST A COMMENT

Request a New How-To Article

Looking for more How To information? Chances are there’s an eHow member who knows how to do what you’re looking to do. Submit an article request now!

eHow Article: How to Use the Glute Isolator Machine

eHow Sports & Fitness Editor

Related Ads

Sports & Fitness

JoeRivera
Meet Joe Rivera eHow’s Sports & Fitness Expert.