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Rowing Machine – Good for which Muscles?

15. October 2025

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BY Lars Wichert

More than just endurance – rowing shapes the whole body

Rowing is considered one of the most effective full-body sports. Anyone who trains regularly on the rowing machine knows that hardly a muscle remains untouched. But is rowing also good for the glutes?
The short answer is: Yes – and how!
In this article, we will explain why the glutes in particular work so intensively during rowing, which muscles are specifically trained, how to design your training on the rowing machine so that your glutes become stronger and firmer – and why the AUGLETICS Eight Style is the perfect device for this.

1. Anatomy and function: Why the glutes are more than just a problem area

Before we start training, it is worth taking a look at the anatomy: The glutes, or rather the gluteus maximus, is the largest muscle in the human body. It is supported by the gluteus medius and gluteus minimus, which are primarily responsible for stability and balance.
The functions of the glutes are:
  • Hip extension (e.g. when standing up or climbing stairs)
  • Pelvic stabilization when walking, running and also rowing
  • Leg rotation and leg guidance

Strong glutes are not only aesthetic – they also protect the back, improve posture and ensure better power transmission in sports.

2. Which muscle groups are trained during rowing?

Rowing is a holistic training that uses up to 85% of the muscles. The following are particularly active:
  • Legs: Quadriceps, hamstrings, gluteal muscles
  • Torso: Abdominal and back muscles
  • Upper body: Biceps, triceps, shoulders, back

And the glutes?

The gluteus maximus plays a crucial role in the pull-through – i.e. the phase in which you push off the footplate with leg power. It works closely with the posterior thigh muscles to generate power, stability and dynamics.
Conclusion: The glutes are part of the primary musculature during rowing – so they are always trained.

3. Rowing for the glutes – this is how it works

In order for rowing to really train the glutes, it depends on technique, setting and training design. Here are the most important factors:

3.1. Technique is key

A clean rowing stroke ensures optimal extension in the hip – this is exactly what activates the glutes.
  • Pull-through with hip extension: When pushing off the footplate, straighten your legs. In this movement, the gluteus actively extends your hip. The hip extension then provides dynamics in the pull-through and supports the development of power.
  • Stable torso: A stable posture in the torso (upper body is clamped in the stroke) additionally activates the glutes to stabilize the pelvis.

Tip: When training, pay attention to an even interaction of legs, torso and arms – and that you do not “sag” in the end position, but consciously go into hip extension. Here you can imagine that a small needle is pricking you in the lower back and you therefore have to straighten up.

fit sporty woman with beautiful body close up 2025 02 25 21 18 28 utc

3.2. Intensity and resistance

The higher the resistance, the more muscle strength is required – and the more the gluteal muscles are used. On the AUGLETICS Eight Style you can:
  • Choose between 10 resistance levels and 5 additional power levels to optimally control your training. It is important that the technique comes before the resistance. A clean technique is inevitable, especially in the higher resistance levels.

4. Training goals: Lose weight, shape or strengthen?

Goal: Tighten and define glutes

Interval training with medium to high resistance is suitable here. Example:
  • 5 min warm-up (light resistance)
  • 5 x 2 minutes of powerful rowing (resistance 7–9)
  • In between: 1 min of relaxed rowing
  • 5 min cool down
This form activates the glutes intensively and at the same time promotes blood circulation and regeneration.

Goal: Muscle building

Combine your rowing with other strength-focused units:
  • Resistance at level 8–10
  • Keep stroke rate low (16–20 SPM)
  • Focus on strong pull-through with controlled hip extension

Goal: Fat reduction in the gluteal area

Targeted fat reduction is not possible – but: Regular rowing training reduces the overall body fat percentage, and the gluteal muscles are tightened and visibly defined.
Best: long endurance training with moderate intensity (45–90 min, SPM 18–22).

5. Why the AUGLETICS rowing machine is ideal for your glute training

The AUGLETICS Eight Style offers you everything you need for effective glute training:

Conclusion: Rowing on the AUGLETICS is not only healthy – it is also the perfect way to a fit, firm glutes!

6. Common mistakes – and how to avoid them

You can also do a lot wrong when training your glutes on the rowing machine. Here are the typical mistakes:

Too high stroke rate

➡️ Fast rowing without control reduces power development – the glutes “take a break.”

No complete pull-through

➡️ If you do not fully open the hip angle, you take away the gluteus’s chance to activate.

Lack of body tension

➡️ The torso must work actively to keep the hip stable – otherwise the back compensates.
Better: Train slowly, consciously and with a feel for the movement. The AUGLETICS Virtual Coach gives you direct feedback on this.

7. Complementary exercises for the glutes – even away from the rowing machine

young woman stretching her muscles before running 2025 01 29 07 55 32 utc

If you want to intensify your glute training even further, you can integrate complementary exercises into your weekly plan:
  • Hip Thrusts
  • Lunges
  • Squats
  • Step-Ups
  • Lateral leg raises for gluteus medius

You can include these exercises in short strength sessions on rest days or after rowing, for example.

Quick check: Is rowing good for the glutes?

Do you want to strengthen your glutes while protecting your joints, relieving your back and training your whole body?
Then start today – with rowing on the AUGLETICS Eight Style.

Conclusion: Is rowing good for the glutes? Absolutely!

Rowing is one of the most effective endurance sports that directly strengthens, shapes or simply makes you feel your glutes better with every stroke during training.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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