You can target the glute muscles of your buttocks with several exercises on the Total Gym that are designed to work your legs. The Total Gym has a glideboard on tracks that can be slid up or down to adjust the incline of the bench. The height of the incline determines what results you will get. Lower inclines will allow you do more repetitions so you can firm your rear. Higher inclines for these exercises will be more challenging so you can do fewer reps, which will increase the size of your glutes.
Sprinter Squat
The sprinter squat exercise works the glutes and legs. This exercise simulates the starting position a sprinter assumes on the line when waiting for a race to begin. Kneel on the glideboard facing the top of the board and holding onto the sides. Extend your right leg back, and place the ball of your foot on the wing accessory or squat platform, depending on your Total Gym model. Flatten your back. Straighten your right leg, which will extend your right hip and activate your glute. Bend your knee again to return to the starting position. Finish a set at your desired incline and rep range, and then repeat on the left.
Side Squat
The side squat exercise works your glutes differently than the sprinter squat as you will turn sideways when squatting instead of extending your legs back. This exercise does have the advantage of working one leg at a time, however, like the sprinter squat. Lie with your left shoulder and hip touching the glideboard. Place your right foot on the squat platform or wing accessory, and straighten your right leg. Bend your left knee, and raise your leg behind you to get it out of the way. Rest your head on your left arm and place your right hand on your hip. Bend your right knee, and lower your body toward the platform. Straighten your leg again to complete one rep. Do an equal number of reps on the other side.
Skiing
The skiing exercise mimics the side to side movement of your legs while swerving down a slope. Your glutes will be worked as your legs straighten in the upward movement of the exercise. Lie with your back on the glideboard and your feet on the platform. Place your hands on your hips or hold the sides of the board. Bend your knees and twist them toward the right. Lower your body as far as is comfortable, and keep your back on the board. Straighten your legs. Bend your knees again, and twist them toward the left. Continue alternating sides.
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