The sideways gluteus machine
The gluteus machine is an excellent platform for the training and development of the glutes, and also the hamstrings. This gluteus machine offers a different and more stable positioning for the performance of the glutes lift than other conventional machines, and will be easier for a wider variety of trainers to effectively use.
The training and toning of the glutes and upper leg will be of paramount importance for many weight trainers at any gym, and as such, a glutes machine is a must have for any comprehensive gym environment.
The glutes machine is designed for the rigors of a professional gym environment, and in composed of heavy gauge steel, and quality mechanisms. The sideways gluteus machine will offer years of effective and reliable service in any professional gym.
Most gluteus machines have you facing towards the mechanisms as you perform the exercise, and can be somewhat awkward to get into the correct positioning for. This sideways acting glutes trainer offers a very wide non slip platform, for easy access and effective training.
Muscles worked by the sideways gluteus machine
The gluteus machine is a very effective isolator of the muscles of the glutes and also the upper hamstrings. The abdominals and upper back will act as stabilizers during the exercise, and will also receive secondary benefit.
Appearance and dimensions of the sideways glutes machine
The sideways gluteus machine is composed of heavy gauge steel in white, and quality mechanisms. The large non slip platform is in black, and the user stands on the large platform sideways, and positions the calf of their outer leg on the movable lifting bar. There is a hand grip at shoulder level for support and balance. The user will be positioned laterally to the lifting bar, as opposed to facing it as is more standard. The sideways positioning of the gluteus machine makes it more user friendly than other conventional gluteus devices.
The weight stack is adjustable through a movable pinioning system, and the weight stack is located behind the machine, to the side of the user performing the movement.
The machine is designed for a professional gym environment, and all the mechanisms are of the highest quality. The smooth acting pulley weight bar will offer years of smooth and effective resistance training, even when subjected to the most rigorous of usage.
The dimensions of the sideways gluteus machine are 135 cm x 55 cm x 185 cm, and the weight of the sideways gluteus machine is 130 kg, with a moveable weight of 50 kg.
How to use the sideways gluteus machine
The sideways gluteus machine is very user friendly, and correct technique can be mastered quickly be even the most novice user at the gym. The machine enforces good form, and as a result will produce excellent toning and strengthening of the glutes and hamstrings. As the exercise is completed one leg at a time, the training will offer completely equalized and proportioned benefits to both legs.
The machine can be used safely, without the need for a spotter or assistant.
The first thing that needs to be done is to select the correct amount of weight to be lifted. Take the steel pin and insert it into the correct slot below the desired number of weight plates to be lifted. Additionally, adjust the height of the movable leg bar restraint, so it is firmly positioned at the level of your upper calf.
Stand facing sideways to the lifting bar, and grab the hand grip for support. Insert your outer leg behind the lifting bar, and tighten your abdominal muscles and lower back. Tightening your torso muscles will help to ensure that you remain erect and motionless throughout your upper body, and increase the benefits of the muscle movement.
Keep your leg rigid and straight, as you exhale and push the bar as far backwards as you can with your outer leg. At the top of the range of motion, give your glutes a concerted clench, and hold the position for a count of two. Slowly and smoothly lower the weight down to the original starting position, and repeat the exercise until muscle failure. For best results, complete three sets of repetitions.
You should avoid swinging the weight down, or resting the weight at the bottom of the range of motion, as both of these will reduce the strain off of the glutes and will reduce the effectiveness of the exercise.
You should also avoid any extraneous upper body movement. As the weight gets heavy and difficult to move, there will be a tendency to move your hips and torso back, to help lift the weight. This should be avoided as it reduces the strain on the glutes, and thereby reduces the effectiveness of the exercise.
If you cannot perform the exercise without extraneous movement, then you should consider reducing the weight to be lifted, as correct form will always garner better results, than heavier weights, lifted improperly.
Incorrect form can lead to injury
The sideways gluteus machine is a very safe and user friendly machine, and you will not need a spotter or assistant to perform this exercise safely.
The greatest risk of injury while using the sideways gluteus machine actually comes from insufficiently warming up prior to lifting heavy weights. You should stretch and warm up your muscles well, to avoid a possible muscle strain or muscle tear. A strain or tear will be very painful, and will likely reduce mobility.
A good way to ensure that you are properly warmed prior to approaching the exercise, is to perform an initial set on the machine with a very light weight. This initial set will prime the needed muscles for a later more strenuous set.
Keeping good form is a great way to reduce the likelihood of injury, and you can ensure a correct and upright form by tightening your abdominals and lower back muscles prior to beginning a set of repetitions.
If you feel any pain in your hip joint through the execution of the exercise, you should immediately desist from further repetitions. Try adjusting your positing and trying again. You should never try to work through any joint pain to perform any resistance training exercise.
Variable techniques for the sideways gluteus machine
The sideways gluteus machine is an excellent device for the isolation and development of the glutes and upper legs, but will not allow for much variation in the movement.
The greatest way to vary the results achieved is by altering the amount of weight to be lifted.
If your goal is to strengthen and build muscle mass, you should endeavor to perform the exercise with a greater total weight, and fewer repetitions per set; and if your goal is to tighten and tone, you should perform a greater number of repetitions, with a lighter total weight.
Whichever strategy you employ, you should be near muscle failure by the end of a set of repetitions; and you should always ensure that you complete the muscle movement with correct and proper form.
Why you should consider a sideways gluteus machine
The sideways gluteus machine is very user friendly and the needed techniques for a correct execution of the muscle movement can be quickly mastered, by even novice trainers; but the machine offers a wide range of possible weight, and will remain challenging enough for even the most experienced and strongest trainer at any gym.
The sideways orientation of the gluteus machine is preferable to many when compared to more traditional gluteus machines. The sideways gluteus machine makes it very easy to get into the correct positioning, and will be easily accessible to every member of a gym.
The desire to strengthen and tone the glutes will be of high importance to many weight trainers at any gym, and as such a professional and comprehensive gym must provide an effective machine for the isolation and development of the glutes.
The machine is designed for the rigors of a professional gym, and its heavy gauge steel and quality mechanisms will offer years of reliable and durable usage.