With the right types of workouts, you can work your glutes to increase in size or become taut and lean. Workouts that include quick reps can increase the size of your buttocks, while longer workouts with smaller weights can tone your glutes for a tight look. Whatever your reason for wishing to strengthen your glutes, several Bowflex exercises will target the buttocks area.
Squat
The squat is an effective exercise for not only your glutes, but also for the entirety of your legs. Stand in front of your Bowflex machine facing toward it. Position the squat bar on top of your shoulders while your knees and hips are bent. Push yourself straight up so you are standing upright. Slowly return to your starting position after a brief pause. Exhale while pushing up and inhale when lowering yourself down.
Resisted Leg Kickback on Knee
The resisted leg kickback performed on a knee works your glutes, quads and hamstrings. Place the bench in a flat position. Kneel with one knee on the bench with your head positioned toward the machine. Place the handle on the foot of the leg that is not resting on the bench. Push your foot backward as you straighten your leg. Allow your leg to return to its starting position after a brief pause. Switch legs after completing sets to get an even workout.
Prone Leg Curl
The prone leg curl works your glutes and hamstrings effectively. Place the bench in a flat position. Lie on the bench stomach down, facing away from the machine. Attach the cuffs to your ankles. Pull the handles toward your rear until your knees are at a 45-degree angle. Allow your legs to return to a starting position after a brief pause. You can balance yourself by placing your hands flat on the ground.
Hip Extension with Knee Stabilized
This exercise is an efficient way to give your glutes a good workout. Stand facing your Bowflex machine. Attach the handle to one ankle. Push your foot backward with your knee slightly bent. Slowly return your foot to a neutral position. Exhale as you press your leg backward and inhale as you relax your leg. Perform the exercise with both legs to get an even workout.
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