Targeting specific areas of your body is a great way to tone and strengthen focusing on one matter at a time. And today, we are here to talk over exercise machines that help when the concentration is on the hips and thigh areas.
There are several effective rules and regimes to try to get beautiful results. However, having proper equipment that helps you focus on these two areas precisely and at the same time showers with other features, a well-capable exercise machine is supposed to be awesome.
That is why we decided to take our time finding some recommendations on the best exercise machine for thighs and hips. Finally, we are here with all the right notes on that! Stay Till the End!
Why Try the Best Exercise Machine for Thighs & Hips Specifically?
So, when you focus on developing the butt area and thighs, you concentrate on your glutes in one word. And glutes are one of the most challenging spots to deal with by just following a simple workout routine. You will need more specific resources to trigger the glutes. And that’s where a “designed to target glute” workout equipment can help.
You should think about an exercise machine for targeting the thighs and hips if:
- Effective and faster results are what you need with the goal.
- You want something to stimulate the muscles in those areas.
- You don’t want to cause unnecessary soreness or low injuries on the gluteal area.
If most of these look like something you too aim for, then your decision of investing in the best exercise machine for thighs & hips sounds right.
Reviewing 7 Picks for Finding the Best Exercise Machine for Thighs & Hips
And we are good to go now for getting closer with the recommendations and their reviews given right below. I believe you will find at least one suitable for your needs.
Sunny Health & Fitness Squat Assist Row-N-Ride – The Best Exercise Machine for Thighs Hips and Bum!
- Elastic cord resistance mechanism.
- Alloy steel-made frame.
- 1 AA battery suitable and included.
- 220 pounds of max weight.
The Squat Assist Row-N-Ride Trainer would be the best exercise machine for thighs and hips overall for more than just one reason, and we’ll be going through the most prominent ones right now.
First of all, you get a good and quality squat experience from this specific training machine that would really help you build your lower body. It means you’ll be contributing towards not just hips and thighs but, on the whole, the lower part of your structure.
The mechanism works by engaging three body parts. These are the hamstrings, quads, and glutes. All three work in collaboration to push down squats. And that throws a good amount of pressure on shoulders, back, and chest as well.
Those who have issues with knees and joints don’t want any additional stress and will have the flexibility to reduce their weights. And it will turn into that specific area-friendly machine that helps for hips and thigh.
The Squat Assist Row-N-Ride Trainer comes with a well-made LCD monitor. You can have all the details of your workout through it. Basically, it will help you focus on the calories information and give count, time, and scan benefits. For tension adjustments, you can also use the three elastic bands. For example, you can add or minus the tension through it according to your convenience.
You can choose from the low zone, median, and high pulses with the Squat Assist Row-N-Ride Trainer. The workouts stay extra safe and stable thanks to the end caps provided. And last but not least, getting on and off the equipment is easy with the provided self-leveling pedals. Overall, it fits the idea of a perfect hip and thigh targeted workout machine very well.
- It will suit beginners.
- A lot of levels of resistance are available.
- It takes less space.
- Assembling is simple.
- The provided monitor is easy to read.
- Not suitable for muscle gain.
What You Need to Know: The Squat Assist Row-N-Ride Trainer can be an ideal option for anyone who intends to build an insane substantial lower body portion with features that wholly support the aim.
What You’ll Love: The workout machine is best for both worlds and gives a big push to not just glutes but also thighs. There’s cardio for calorie burning as well.
What You Should Consider: The Squat Assist Row-N-Ride Trainer will not sit well with folks who need to gain muscle, not lose it.
Where To Buy: Sold By Amazon.
Schwinn Fitness Airdyne Bike Series – Best Exercise Equipment for Thighs and Hips with Target Heart Zone Training Flexibility
- 46 inches max height.
- Air resistance mechanism
- Metal made.
- 300 pounds max weight capacity.
- 100 levels of resistance.
- It includes a single-stage belt drive.
Then we have the Schwinn AD6 AirDyne, a within-budget upright bike option that would work best for anyone thinking of setting up a home gym and focusing on their hips as well as thigh areas. The seats come with paddings and are pretty large if we start from the best part. So, there’s comfort for all types of riders, along with outstanding balance and support. So the foot strap adds up to all that.
There’s the flexibility of heart rate monitoring to keep your fitness goals in check. It gets enabled as soon as you wear the chest strap. Something that also comes with an effortless way of putting on and off.
Keeping track of the heart rate keeps the whole workout safe and makes sure you don’t push further than your body can handle. And the Schwinn AD6 AirDyne will fall under one of the best options for targeted heart zone training.
Also, those who are not yet ready to invest a considerable amount for their fitness regime will find the Schwinn AD6 AirDyne a fantastic one to look at. The price point is quite particular for the provided features.
The workout data you get is close to accurate and helps you track the whole goal-achieving journey to make changes as necessary. For example, you can track pulse, speed to distance, RPM, and the total burned calories figure. If you have unique fitness needs, there’s even room for adding accessories and keeping those needs fulfilled with Schwinn AD6 AirDyne.
The seat is anatomically designed friendly, pedals support balancing quite well, and there’s even scope for you to move the Schwinn AD6 AirDyne around quickly. All in all, there’s not anything significant that should stop you from seriously considering this practically priced best exercise machine for thighs and hips.
- The fan makes no noise.
- It was solid enough.
- The rides are super smooth.
- Great for low impact needs.
- Affordable option.
- The fan blows air into the face, which feels slightly irritating.
What You Need to Know: The AD6 AirDyne is a budget-friendly option for those who intend to get an upright-style bike to target the hips as well as legs.
What You’ll Love: It comes with the flexibility for a user to add accessories and uniquely personalize the whole experience according to needs.
What You Should Consider: Some quality issues include the misalignment of certain parts and a few fragile internal components.
Where To Buy: Sold By Amazon.
Powerline PGM200X Glute Master – Best Glute Machine to Consider!
- Adjustable forearm pads.
- Total isolation for parts available.
- It comes with a weight horn for resistance increase.
- It comes with quality rollers.
If you are looking forward to something that will isolate your glutes like nothing else and significantly trigger the strengthening, toning, and building effects, then meet Powerline PGM200X.
This one would fit anyone searching for the best exercise machine to reduce hips and thighs and build glute muscles. Starting from the construction, Powerline PGM200X has got some fantastic sturdiness in its frame and rollers. The latter feels extra smooth for easily moving around in such needs.
You won’t feel any additional discomfort on the chest, knees, or arm areas. And that is because the Powerline PGM200X comes with extra padding. Also, you can adjust the structure according to your body size.
There’s also room for adding weight with the provided standard weight horn. However, keep in mind the weights need to be purchased separately. You can add the weights and boost the resistance level to challenge yourself.
Assembly-wise, some mixed views have caught our attention. However, the trick is achieving the correct alignment of the rail components. And making sure the tightening is done by taking enough time. Only then you won’t face issues with the rollers, which some people don’t find smooth enough because we just talked about.
Also, we acknowledge that Powerline PGM200X is one of the most vital participants for glute targeted machines that help in this specific style of fitness goal. And on top, the machine costs quite low practically considering the whole concept.
The Powerline PGM200X might just be the best exercise machine for thighs and hips, along with the glute targeted workout requirement that you are looking for. However, there’s less scope with this pick for anyone a very advanced fitness trainer.
- Great for activating glutes.
- Completing a workout is challenging but in a good way.
- Perfect for toning.
- Assembly is not complicated.
- An inexpensive option to try.
- Holding heavy enough weight is a little lacking.
What You Need to Know: The Powerline PGM200X is one of the best exercise machines for thighs and hips that help build bigger muscles and tone and strengthen them.
What You’ll Love: There’s a standard weight horn for one to think about adding weights so that a person can easily game up their resistance to challenge and push a bit further.
What You Should Consider: The Powerline PGM200X won’t be of great help for those involved in an advanced level of working out. However, the challenge might not be up to the pro level.
Where To Buy: Sold By Amazon.
Keiser M3i Indoor Cycle – Best Gym Equipment to Reduce Thighs
- Commercial grade quality.
- No impact designs.
- Almost maintenance-free.
- Whisper quiet functioning.
- Power output trackable.
Maybe you just don’t want to have a piece of huge equipment taking up a lot of space in your home or office. But you are also keen to get the cardiovascular system workout benefits and get the hips and thighs in shape. So that’s when something like the Keiser M3i will fit just right.
This one is a spin bike that would be a glory for any home gym purpose or even a single piece of working-out equipment for busy life holders. It takes a lot less space than an elliptical or even treadmill.
The making is commercial grade. So, you are good to go with getting some fantastic fitness facilities out of the Keiser M3i. The overall design also supports being easy on those who cannot hold an impact on their knee or spine area.
Anyone wondering the best exercise machine for thighs while being quiet specifically should look at the Keiser M3i. Unfortunately, the provided magnetic resistance system does not make much noise and allows for a smooth overall performance.
Coming to the part where a user needs to take care of its equipment, no matter what type, fortunately, with the Keiser M3i, you can excuse those thoughts to some extent as well. And that is becoming the quality of this bike is premium enough almost to use it maintenance free for the most parts.
Of course, you do need to keep it clean and make sure to do check ups once in a while to repair small parts that might face trouble. But the frequency of such needs is shallow even with constant and solid usage. The gear itself is user-friendly, a lot. And the provided display monitor does a decent job at keeping you updated about the entire ride as well as the effort you need to put in.
The price tag can feel a bit overwhelming to a few. But the magnetic system lets a user enjoy workouts with smooth riding, and there’s almost no sound to disturb, which are rare in exercise bikes of poor quality. So, all in all, the Keiser M3i seems to be one of the most delicate exercise equipment that is well made, feels comfortable, and for most areas, does an exceptional job to give you the feel of regretless purchase.
- The quality is fantastic.
- There are no noise issues with it.
- It feels smooth to ride.
- The display monitor works great.
- Long-lasting making.
- Installation can be tricky.
What You Need to Know: The Keiser M3i comes with a bunch of cardiovascular system-friendly benefits along with supporting anyone’s intention of strengthening their hip and thigh area.
What You’ll Love: It’s a no-impact system that won’t be hard on the spine or knee. And the display monitor also does a great job of making the whole usage user-friendly.
What You Should Consider: Some people with less knowledge of setting up might not find the installation easy enough to conduct alone.
Where To Buy: Sold By Amazon.
NordicTrack T Series – Best Home Equipment for Thighs & Hips with Smart Tech
- Alloy steel made.
- Corded electric power.
- 136 kgs of max weight.
- 10 mph speed.
- 10% max incline.
- 55 inches deck length.
NordicTrack T Series will be a strong nominee if the discussion is on what gym equipment is best for hips and thighs while also supporting the most common and essential smart tech of recent times.
The NordicTrack T Series would take a good amount of space in your home; let’s start with that. And if you are someone who cannot afford to avail yourself of that space because perhaps you live in a tiny apartment, then moving onto other options make sense.
However, even though this treadmill requires some storage space, the equipment piece is a glory to own, especially for anyone who would love some lively cardio to engage in regularly. The treadmill comes with a solid making quality. You can expect it to last a reasonable period with proper maintenance and occasional repairs.
Even if it requires occasional repairs, the durability also supports the idea that the frequency of repair needs will be very low. However, that depends on how roughly you use the treadmill and your working-out style. Having great simulate hill’s ability along with incline scores gives the NordicTrack T Series a good glow. And to be fair, it’s somewhat a standard anyone would expect.
Also, keep the fact in mind that even if it takes a lot of space, the equipment also comes with a foldable design. So, there should not be much trouble just storing it on the side after usage. The innovative capabilities of the NordicTrack T Series are the highlighting factors about it that make the treadmill a show stealer in many ways.
The 10-inch touch screen built-in would be able to give you iFit benefits. So, you can stream a preferred workout without any issues. But you must pay the subscription fee of iFit, that’s not included. Overall, there’s no reason not to consider the treadmill one of the perfect picks to be called the best workout machine for thighs and hips, along with many other fitness potential capabilities.
- The machine is made very well.
- There are no vibration issues.
- Portable enough.
- Assembly needs less time.
- Great for regular fitness.
- Assembly alone is tricky.
What You Need to Know: The NordicTrack T Series would work perfectly to keep regular exercises wholesome and at the same time target the hips and thighs a bit better.
What You’ll Love: It is a well-made treadmill that ensures the most basic but essential features while being made quite well.
What You Should Consider: The assembly won’t take a lot of time, but you should consider getting help from someone else.
Where To Buy: Sold By Amazon.
Hurdilen Resistance Bands Loop Exercise Bands – Best Resistance Bands for Hips & Thighs!
- Wide resistance.
- Glute activation formula.
- Cotton polyester making.
- No fold stretching is suitable.
- Carry bag included.
- No skin rubbing.
- 3 pieces.
- Training guides included.
Talking About effective butt and thigh exercises and not including one resistance band option sounds not right. So, we have an excellent recommendation, the Hurdilen Resistance Bands; you get 3 pieces in total. It’s one of those resistance bands that don’t trouble the skin while activating the gluteus well to see visible thigh and hip shaping results.
Hurdilen Resistance Bands use cotton-polyester elastic fabric materials. And these are sturdy while also not harmful to the environment. You can use it for any sort of workout.
Stretching the hip area, thighs, and legs at once is super effective when you have a resistance band like this one. It’s also suitable for anyone who cannot dedicate time to working on their hips or thighs due to their busy life.
A simple 10 minutes of break at your office should be enough to try this every day and still get great glute benefits. But, of course, the Hurdilen Resistance Bands are super easy to carry around. So you get a nice carry bag for that, by the way.
About being skin-friendly, the Hurdilen Resistance Bands don’t rub against your skin as it comes with a knitted surface and an incredibly soft texture. And these are breathable as well as avoid rolling up or even slipping.
Just to let you know, these bands are made for you to use roughly, and with frequent uses, it’s supposed to wear out. This will depend on how much use you are taking out of these bands every day and the quality of your upkeep. But, don’t expect the bands to last you a very long time.
Overall, the Hurdilen Resistance Bands are significant hip and thigh targeting simple gear that you can use regularly, carry anywhere, and still get quite decent results if used the right way.
- Made with high-quality material.
- Isn’t uncomfortable with the skin-friendly concept.
- You can change the resistance levels.
- Price effective overall.
Provides enough support while triggering the right muscles.
- Too frequent usage will make these worn-out quick as well.
You Need to Know: The Hurdilen Resistance Bands are super effective for anyone who loves lateral leg raises and kickbacks movement. By pairing these, there’s an excellent boost of results.
What You’ll Love: The making includes soft skin-friendly material to allow anyone, even with allergies and conditions, to use these.
What You Should Consider: The Hurdilen Resistance Bands will wear out with constant use, and if there’s too much heat exposure to them, there will be a loss of elasticity.
Where To Buy: Sold By Amazon
Super Kegel Exerciser – Best Inner Thigh & Hip Targeting Pelvic Floor Trainer!
- Suitable for women.
- It includes a massage ball.
- Made with PVD and steel plate.
- 1.65 lbs. weight.
If you are trying to do something about the pelvic floor and give your thigh and butt some intense feel for enhancement, do have a look at Super Kegel Exerciser. This one is uniquely designed pelvic floor trainer equipment. It’s meant to do some buttock correction and target the thighs. And there’s a massage ball coming along to make the whole thing even better.
Super Kegel Exerciser would be great for targeting lower abdominal muscles. It’s women-friendly equipment that triggers the glutes especially. Someone going through postpartum rehab will find the equipment extremely helpful, by the way. The design has been beneficial for how the pelvic floor muscles will get the most out of it.
There are some blood flow benefits with lower limb muscles using the Super Kegel Exerciser. But mainly, it is for strengthening the glutes. The piece is super portable, you can bring it anywhere, and it can be used at your home or office or wherever you’d like to.
The material used for this device is carbon steel, the thick one, so it’s pretty durable. The Super Kegel Exerciser will also suit a wide range of hip sizes because it comes with adjusting gears. And by using it, their elastic force can be altered.
You don’t necessarily need to spend a lot of time with the Super Kegel Exerciser. A simple one-minute of workout with this shall be enough. By using the massage ball that’s given as a complimentary gift, you can work on reducing the knots and tensions on your muscle after or before a workout.
Overall, Super Kegel Exerciser will be an extremely easy to use and super portable glute exercise any woman would love to have.
- It’s fantastic for the pelvic floor.
- Shapes the butt better and makes it look lifted.
- Easy to use.
- Making adjustments is easy.
- It comes with a massage ball.
- Not suitable for anyone with poor strength.
What You Need to Know: The Super Kegel Exerciser is an excellent glute training, portable piece of equipment with pelvic floor enhancing benefits.
What You’ll Love: The gear feels easy to use for any level of a fitness person, and the adjustability makes it even more user-friendly.
What You Should Consider: The Super Kegel Exerciser is not for light-duty exercise, even though it seems to be. Instead, you will require good stability and strength to use it correctly.
Where To Buy: Sold By Amazon
Picking The Best Exercise Machine for Thighs & Hips – Factors to Consider
Now it’s not wise to randomly pick a piece of exercise equipment because it was the best, and the features were beneficial to someone. We all have different choices and requirements for a personalized, effective workout. And that’s precisely why you should be thoughtful about selecting equipment by checking if it serves the purpose you specifically need.
This segment is to help you out on that note!
Your Workout Habits Come First in The Selection
Some people don’t enjoy jogging or running, but sitting in a place while pedaling sounds good. At the same time, the opposite could be true for some folks. And that preference or, to be more specific, working out style will matter in the choice of equipment you’ll buy.
If you don’t enjoy running, buying a treadmill won’t be a good idea. You may think that your body will adapt to that workout style at some point, and it’s not that there’s no chance it won’t; however, looking for an option you already enjoy doing is wiser.
People often think of committing to a workout and then leaving in the middle because they don’t get used to it. And usually, not being compatible with the workout formation or not enjoying doing those are the common reasons. So, make a choice keeping your priorities in mind.
Your Lifestyle Plays a Role
If you spend most of your time at the office and can’t commit to coming back home to sitting on exercise equipment and spend a generous amount of time pedaling or running, things won’t work.
Then you may have to think about buying something easy to carry around so that you can spend a few minutes during lunch break. Or something like that. A treadmill that’s heavy and bound to take a good amount of space won’t be applicable in such a scene. But a portable resistance band would be great for the go, and you might just need one of those.
So, when you are thinking about actually committing to a particular regime, you must also keep in mind all the lifestyle-relevant inconveniences that may prove to be an obstacle to your commitment. And do something taking those into account.
It would help if you also thought about the intensity of the workout and planned according to it. And your available time for the exercise is what would be a deciding factor.
People automatically think the best workout machine for thighs and hips would be something that can give a good burn in a short amount of time. But you don’t have to serve that idea. Instead, think about how much time you can dedicate to the purpose.
If you can only spend 20 minutes for exercise, then equipment that would stimulate your glute in that much time is what you need. At the same time, those who can free more time might want to take things slow and lessen the intensity by choosing equipment that supports the idea.
Be Wise with Budget Decision
Making a sound financial decision means considering that you are paying for precisely what you need for that equipment. If you don’t need a water bottle holder or things like that, paying for equipment that costs more because of those specific features does not make sense. Instead, you can pick something that costs a little less but does not include that holder or extra stuff you probably don’t need.
However, there’s also another side of the story. It would help if you were not too close-minded in spending a generous amount on something coming with a premium quality that probably would last you years. If you plan to use the instruments regularly and do an intense workout, the equipment must be well made to handle that. And expecting such high-quality built-in from cheap equipment does not sound practical.
Available Space at Your Place
It is a crucial factor to consider. Imagine spending lots of bucks on the best leg exercise machines for your home that does not have the space to accommodate it. Or even if you can put it in some corner, there’s no way you can use the machine without an obstacle messing things up.
So, before you bring a bulky treadmill, make sure you decide where you will place it before actually making the purchase.
You Must Go Through Your Health History Once
You might be someone facing a specific muscle problem, or it could even be a joint issue. Injuries and soreness sometimes grow into more extensive physical conditions from overusing a part. And people would have at least one of such problems once they reach middle age. That’s fine.
However, you need to consider these physical limitations before choosing equipment. For example, some workout styles might make your condition worse. And you need to talk to your doctor about it if you’re not sure whether or not a particular activity or machine will be harmful to your case.
Leg exercise machines meant for the elderly are a great example; these are specifically designed to help people with severe physical limitations seen in people of a certain age.
Then consider another example, if you are someone dealing with knee or hip arthritis, a stationary bike will be more likely to suit your conditions as the machine does not allow any additional weight-bearing on those areas.
Seat adjustments are going to be a beneficial feature here. So, you can alter the positioning to give your knees some bending effect for the whole thing to be more comfortable. On a side note, long arc quad exercise is a blessing for people with knee pains.
4 Important Matters Regarding Butt & Thigh Workouts
After talking through some crucial factors in choosing the workout machine for the hips and thighs, we feel a few more things need your attention.
Making the Most Use of The Machine for Workout
You have to keep in mind that the exercise machine alone will not guarantee you a result if your way of using them isn’t right. And so, practicing good movements with the equipment, knowing what position or posture will boost a better result, and things like that are essential.
There’s also a need for you to understand the machine you’ll use completely. Sometimes people miss out on benefits, not knowing how certain features work. So even if it is boring, read the provided instruction guide to learn about the equipment.
Feeling it in the targeted muscle.
Some folks think that the more weight you use or the stiffer resistance you’re working with, the better and faster the results. However, that’s not true.
A certain pace or pressure would be enough to trigger your targeted muscles. And it would help if you climbed to that level slowly and gradually. Someone who never lifts, starting with a heavyweight, will unnecessarily stress those muscles. And it’s going to backfire instead of doing any good.
So, find out precisely what resistance level or weight would be enough to stimulate the glute for you. If you are a beginner, the lower levels are great to start. You can keep raising those as you get used to the levels and grow the challenges systematically. That’s the right way of targeting the muscle, and then you can hope to see results.
Understanding The Proper Intensity & Changing It When In Need
To be able to get your body to respond to a particular workout, intensity plays the most critical role. Therefore, you need to push yourself to your max limit with each set. And you also need to complete as many reps as possible with your body.
The key is to thrive for a little more than what feels normal to your body. And that’s what we call healthy pushing of one’s limits. Or, to be more specific, you are causing a little bit of stress to the targeted muscles through an intensity your body is slightly uncomfortable with.
That pushing will, at some point, make the intensity adapted to your body. And then you push things beyond this new adapted limit of yours.
Sometimes a specific workout does not work anymore. That is because your body has got used to the intensity. That’s when you should think of increasing it to set a new limit for your body to achieve. And this is how you can see effective results.
Not Causing Injuries by Taking Safety Measurements
Getting your form correct, making sure to wear proper workout apparel, and taking all the right steps to ensure you don’t face possible injuries are priorities people ignore.
But only when a workout routine results in severe soreness does the matter get noticed. And then there’s not much to do about it. Also, do some warm-up before getting too intense with the moves. You can even try essential meditations or breathwork to prepare your body to engage in workouts better.
So, make sure you are alert about the safe ways of using a particular piece of equipment. It helps to achieve better results and avoid injuries or hurt that make the situation worse.
And just like that, you now know about 7 unique picks that are worth being called the best activity machine for thighs and hips, as well as a bunch of information that should help you with the whole thing. We hope you make a selection after being completely aware of all these matters and pick something valuable enough for your fitness goals.
There’s no problem in taking a bit more time to assess things a bit more deeply; maybe you need more research to do.Hopefully, you will find a great exercise machine for your glute that gives you the results you’re aiming for!
Frequently Asked Questions on Best Exercise Machine for Thighs & Hips
What gym equipment is best for hip fat?
There are several excellent types of equipment that work fantastic for glutes. However, you can try the weighted mule kick machines or those that come with butt blasting features.
Leg press and hack squat also exercise machines that do excellent with hip and thigh-focused fitness goals. And there are different types of exercise bikes also for such purposes.
What gym equipment is best for toning bum and thighs?
Equipment that comes with cardio benefits will be great for reducing the buttock and thigh area. And it even works for toning those areas.
The stationary bike would be something you can think of as an example. If you want to keep the resistance high and pace slower, elliptical machines are the way to go. A treadmill with a high incline also helps.
Will a step machine make my bum bigger?
Not really! Your buttock will be firmer and in better shape. It won’t make it unusually big, but there should be healthy development to make it look more in the correct form. For some people, that works as a bigger bum.
While those who already have bigger bums but are not in the right shape, toning and firming will give it a better outlook, which does not necessarily mean it’ll look big. Also, exercise steppers are excellent equipment for quite similar benefits.
What exercise machine makes your buttocks smaller?
If you are trying to reduce the buttock area, go for calorie deficit supporting equipment to burn and encourage weight loss. For example, an elliptical machine should give some butt size shrinking effect.
Does walking reduce hips and thighs?
There are some fantastic toning and reducing benefits of the thigh and hips with brisk walking. You target quads, calves, and hamstrings with this activity that will make the glute lift after doing it for a generous period.