Bowflex home gyms are designed to provide trainees with exercises for all the major muscles of the body. Among the major muscles are the glutes, consisting of the gluteus maximus, gluteus medius, and gluteus minimus. The main functions of the glutes include hip extension and hip adduction. Bowflex machines allow trainees to perform these movements along with several other movements to build the glute muscles.
Cable Squat
The cable squat is an exercise that targets the glutes and thigh muscles. To perform the exercise, first remove the bench from the machine and attach the squat bar to the base cable pulleys. Grab the bar using an overhand grip and put the squat bar on your upper back. Stand with your body upright over the base with your legs extended and feet separated at a distance a bit wider than shoulder-width apart. Lower your hips by bending your knees until your thighs are about parallel to the ground. Return your hips up to the start by extending your knees.
Cable Standing Leg Kickback
Cable standing leg kickbacks are a movement for the glutes. To execute the movement, begin by removing the bench from the machine and hooking the ankle cuff onto the right cable pulley. Place the ankle cuff around your right ankle and stand with your body upright facing towards the lat tower and with your right leg bent. Hold the lat tower with your left hand for support. Bring your right leg backward while extending your right knee and your right leg up, then return your right leg forward to the start. Repeat the movement with your left leg after you complete the desired number of repetitions with your right leg.
Cable Standing Hip Abduction
The cable standing hip abduction is an exercise that targets the glutes. To perform the exercise, first remove the bench from the machine and attach the ankle cuff to the right cable pulley. Put the ankle cuff on your right ankle. Stand with your body upright, facing toward the side of the machine and with your right leg straight. Grab the lat tower with your left hand for support. Move your right leg towards the left. Return your right leg to the start. Repeat the exercise with your left leg after you complete the target number of reps with your right leg.
Cable Standing Hip Adduction
Cable standing hip adductions are a movement for the glutes. To execute the movement, begin by removing the bench from the machine and attaching the ankle cuff to the right cable pulley. Place the ankle cuff around your right ankle. Stand with your body upright facing away from the side of the machine and with right leg straight. Hold the lat tower with your left hand for support. Bring your right leg toward the right, then return it to the beginning position. Repeat the movement with your left leg after you complete the desired number of reps with your right leg.
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