The Dynavec Gluteator Glute Machine is really fantastic addition to the current glute training options. It’s not often that something new comes along in fitness. I suppose the Gluteator isn’t exactly a new glute training movement, but it is a multi-planar movement. Disclaimer, I have no connection with Dynavec or the Gluteator; I just think it’s a fun machine that can be a useful part of a training program.
Anatomy of the Glutes
There are 3 gluteal muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Together, these function to do 3 main movements:
- Abduction of the hip
- Hip flexion
- External rotation of the femur
You might have seen the seated abduction machines, which work hip abduction. Then, consider the reverse hyperextension or back extension machines, which can be used to create hip flexion. These are all great machines and movements! They typically work in just one plane of movement.
What’s Different about the Dynavec Gluteator Glute Machine
The Dynavec Gluteator glute machine combines both hip abduction and hip flexion, two planes of movements. This is such a unique take on a glute machine and the result is a nice complete feeling rep.
How to use the Gluteator Machine
The Gluteator is pretty simple to operate. Sit down with your hips pushed back into the seat. You can use the seat belt to hold yourself in place. Once you are settled, use the handle under your right leg to move the machine into the starting position, which is legs closer together.
Press your knees into the machine’s pads to push the machine out and back, away from the midline of your body. Control the machine to your starting position. Continue on to do as many more reps as you’d like to complete your set.
Of all my favorite Austin gyms, only one has The Gluteator.
The Gluteator is plate loaded, so I suggest putting matching plates on each side. Start very light to get the feel for it. Try 10s on each side. Not much, but focus on your mind-muscle connection instead of just throwing the machine around.
What Does the Gluteator Do For You?
Glute work gives you many benefits, including looks, function and health. I think the popularity of glute training has been a blessing to many people who are learning to develop their glutes better.
Of course, bodybuilders and physique competitors are interested in developing their glutes to their fullest potential, but anybody can work their glutes and hips to look the way they desire.
Strong and capable glutes are important for athletic performance too. This isn’t a particularly athletic move per se, but it can be used in complement with a training program.
Finally, improved glute and back function can help lifters perform well by allowing the glutes to do the work they are designed to do, and not causing the back to compensate. When glutes function as they should, the back is more likely to be healthy and pain free.
Try this posterior/glute exercise to: how to do the B stance RDL
How to Incorporate the Gluteator
Add the Gluteator glute machine in as an accessory lift after your main lifts on leg or lower body sessions. I suggest doing a warm up, your main lift like a squat or deadlift, other compound movements like lunges or split squats, and then the Gluteator.
Start with a very light weight, as mentioned above, to get a feel for the machine and the movement. From there, add weight until a set of 10-15 is honest work. Rest about a minute. You can add more weight or keep it at the weight that is work.
This isn’t a machine you’ll max on, so I’d suggest keeping the reps at 8+. Do try to go heavier, though. It’s not a risky machine, so if you go too heavy and can’t get 8+ reps, you can just adjust the weight back down.
Ready for another tutorial? Try the Hammer Strength Iso-Row.
If you have questions, please email me! kathryn@kathrynalexander.com. And get your workout in! Happy training! 🙂