The home exercise system called the Bowflex uses a patented, power rod and cable system for resistance. The rods attach to cables, whose ends have removable handles that secure to your hands or feet, depending on the exercise. A Bowflex machine facilitates an effective series of exercises for the gluteal or butt muscles. Perform these workouts three times a week, allowing a rest day between sessions. Do three sets of 12 repetitions of each exercise.
Gluteal Muscle Function
Your gluteus maximus is the largest muscle in your gluteal area. It performs hip extension, or moving your leg behind your body. The gluteus medius and the gluteus minimus are smaller gluteal muscles. They are responsible for hip abduction, or moving your leg away from the center of your body. Many of the Bowflex butt exercises, such as the squat, leg press and resisted leg kickback also work the hamstring and quadriceps muscle groups. Your Bowflex butt exercises work best when your hamstrings and quadriceps are not fatigued. When performing a full Bowflex leg workout, perform your butt exercises before the quadriceps and hamstring exercises.
Squats
The Bowflex comes with a bar that attaches to the cables. Set the number of rods according to your strength level. If you are unfamiliar with Bowflex, this may require some trial and error. Stand facing the machine, place the bar across your shoulders and attach the cables to each end of the bar. Slowly bend your knees, lowering your hips and sitting back, as if you were about to sit on a chair. Straighten your legs with control.
Standing Hip Extension
Because your hamstrings and quadriceps assisted your butt muscles during the squat, allow them to recover during the standing hip extension. Stand upright facing the vertical structure, and attach the cable to one ankle. Contract your abdominal muscles to maintain spinal stability, squeeze your gluteal muscles and move the leg behind your body. Avoid letting your back arch. After completing all three sets on each leg, perform a squat/extension combo exercise. Attach the cable to one ankle. Bend your knees to perform the squat. As you straighten your legs, kick the working leg behind your body.
Abduction
Stand sideways and upright so that your left hip is closest to the vertical structure, and attach the cable to your right ankle. Keep your right leg straight and your knee facing straight ahead as you slowly abduct your leg to the side, moving it away from the center of your body; return to starting position with control. While working your right leg, your left leg might fatigue from supporting your body. Instead of moving directly to the left leg, sit on the Bowflex bench, with your left knee bent, your left foot flat on the floor and your right leg extended and lifted. Slowly move your right out to the side, as you did in the standing position. This workout engages your gluteus minimus and medius.
Kickback and Extension
Stand facing the vertical structure, with the cable attached to your left ankle. Bend your left knee. Squeeze your gluteal muscles and straighten your left leg, moving it behind your body. Then, kneel on the bench with your right leg bent and your left leg straight. Bend your left knee until it is on the same line as your right leg. Straighten your leg and kick back against the cable's resistance. Repeat the entire sequence with your right leg.
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