Glute Press (Machine)

Place foot on the plate. Push the leg back and up. Focus on driving through the heel to engage the glute max.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

weight machines / selectorized

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat of the glute press machine so that your back is supported and your feet are positioned on the platform.
- Ensure that the pad is resting comfortably against your thighs, just above your knees.
Step 2Position Your Feet
- Place your feet shoulder-width apart on the platform, ensuring that your heels are flat and your toes are slightly pointed out.
- Your knees should be aligned with your toes to prevent strain.
Step 3Engage Your Core
- Sit back against the machine and engage your core muscles to stabilize your body throughout the movement.
- Keep your back pressed against the backrest and your shoulders relaxed.
Step 4Push the Platform
- Press through your heels to push the platform away from you, extending your legs while keeping a slight bend in your knees at the top.
- Focus on squeezing your glutes as you push the platform.
Step 5Return to Starting Position
- Slowly lower the platform back towards your body by bending your knees, maintaining control of the movement.
- Ensure that you do not let the weights rest completely before starting the next repetition.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form and control throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully return the machine to its starting position.
- Stand up slowly and step away from the machine, ensuring you maintain your balance.