I Tested Glute Exercises on Total Gym (Are They Worth It?)

I spent years mocking the Total Gym. To me, it was the machine for people who wanted to look like Chuck Norris but didn't want to touch a barbell. After my local commercial gym hiked prices for the third time this year, I dragged a dusty XLS model out of a neighbor's garage to see if glute exercises on total gym were actually a thing or just infomercial magic.

My skepticism was high. I'm used to heavy racks and iron plates. But after three weeks of testing, I realized I was wrong about one thing: a sliding incline plane is just a variable-resistance leg press in disguise. It’s not a joke; it’s a tool.

Quick Takeaways

The constant cable tension is surprisingly effective for glute isolation.
You must use the highest incline settings to see real hypertrophy results.
It works best as a high-volume accessory tool, not a primary strength builder.
Safety tip: The machine will slide on hardwood during heavy leg sets.

Confession: I Judged the Chuck Norris Machine Too Quickly

I used to think the Total Gym was purely for cardio-style endurance. I was wrong. When you strip away the 90s marketing, you’re left with a glide board that uses gravity as your weight stack. For lower body work, this means you can manipulate the angle to change how much of your body weight you're actually moving.

It isn't a replacement for a 400-pound squat, but it fills the gap between bodyweight lunges and heavy machine presses. If you're training at home with limited space, the ability to switch from a squat to a pull-up in five seconds is a massive advantage.

The Biomechanics of a Total Gym Glutes Workout

The secret sauce here is constant tension. Unlike a barbell squat where the load decreases at the top of the movement, the cable and pulley system on a Total Gym keeps the resistance steady. This is exactly what you want for hypertrophy.

When I program heavy exercises for glutes, I usually look for movements that provide a deep stretch. The glide board allows for a deep range of motion on leg presses that most people can't safely achieve with a barbell without their lower back rounding. It’s a safer way to hit those deep fibers.

Why the Incline Angle Changes Everything

The physics are simple. On a flat setting, you’re moving almost zero resistance. As you raise the rails, you increase the percentage of your body weight you're pushing. At the highest click, you're moving roughly 50-60% of your mass. For a 200-lb person, that’s 120 lbs of resistance—plenty for high-rep total gym exercises for buttocks.

4 Total Gym Exercises for Glutes That Actually Burn

I tried about a dozen movements. Most were fluff. These four are the only ones that earned a spot in my rotation.

Single-Leg Press: Sit at the bottom of the board, one foot on the plate. Push through the heel. By using one leg, you effectively double the resistance.
Cable Kickbacks: Use the ankle attachment. Facing the machine, kick back and slightly outward. The constant tension here beats any resistance band I've ever used.
Lying Hip Extensions: Lie on the board and use the cables to drive your hips up. It mimics a cable pull-through but with better stability.
Lateral Squats: Stand sideways on the floor with one foot on the glide board. This targets the glute medius and is a great addition to a full body workout.

Setting Up Your Space So the Machine Doesn't Slide

Here is a mistake I made: I set the machine up on a polished hardwood floor and went for a max-incline single-leg press. The horizontal force caused the entire frame to scoot three inches backward, nearly sending me through the drywall. The rubber feet on these machines are okay, but they aren't enough for explosive movements.

I highly recommend placing the unit on a large exercise mat for home gym setups. It dampens the noise of the rollers and keeps the steel frame from walking across the room while you're mid-set. Plus, it saves your floors from the inevitable scratches that come with a 80-lb steel machine.

The Verdict: Can It Replace Your Squat Rack?

If your goal is to win a powerlifting meet, no. Total gym exercises for glutes will never replace the raw mechanical load of a heavy barbell. However, if your goal is aesthetic—shaping the posterior and building muscle without crushing your joints—it’s a legitimate contender.

I’ve started using it for my 'finisher' sets. After I do my heavy compound lifts, I jump on the glide board for 3 sets of 20 reps on the single-leg press. The pump is better than what I get from traditional machines because I can't cheat the momentum. It’s an accessory tool, but a damn good one.

Personal Experience: The 'Day After' Test

I did a 30-minute session focusing entirely on the incline leg press and cable kickbacks. The next morning, my glute medius was more sore than it had been in months. I realized that because I didn't have to worry about balancing a bar, I could push closer to failure. I’ve officially stopped laughing at the infomercials.

FAQ

Is the Total Gym good for building glutes?

Yes, specifically for hypertrophy and isolation. You need to use the highest incline settings and focus on single-leg variations to get enough resistance for muscle growth.

How many times a week should I do these exercises?

Treat them like any other muscle group. 2-3 times a week with at least 48 hours of recovery between sessions is the sweet spot for most people.

Do I need the squat stand attachment?

Absolutely. You cannot effectively perform the best glute presses without the extra-large squat stand. The standard small footplate is too cramped for proper heel drive.