8 BEST CABLE GLUTE EXERCISES TO BUILD BUTT
The cable machine is one of the most versatile gym tools. You might have used it for your arms or back, but have you ever considered targeting your glutes? If not, you should give it a try.
While barbells, dumbbells, and machines are great for working out your glutes, the cable machine adds an extra dimension to your workout routine. It’s like adding icing on top of the cake.
Incorporating the best cable glute exercises into your routine alongside compound exercises is the perfect recipe for building size and shaping your dream booty.
Today, let’s explore the advantages of cable exercises, the top exercises to include in your workout, and some valuable tips.
BENEFITS OF CABLE EXERCISES
- CONSTANT TENSION
Cable exercises, unlike barbells or dumbbells, provide consistent tension throughout the entire movement. This continuous tension is crucial for muscle growth and can’t be replicated with other equipment.
- SAFETY
Cable exercises are generally safer than free-weight alternatives. Suppose you find yourself in a difficult position during a cable exercise. In that case, you can simply release the weight without risking injury, unlike barbell squats, where bailing out can be risky.
- UNIQUE STIMULUS
Cable exercises offer something special that you can’t quite replicate with free weights. This uniqueness comes from the ability to adjust the direction of resistance for each exercise.
Let’s take the squat, for example. When you squat with free weights, like a barbell or dumbbell, the resistance is primarily vertical, pulling you down toward the ground due to gravity. To stand back up, you have to push against this downward force.
But with cable squats, it’s a whole different story. Sure, you still have that vertical resistance because you’re holding onto the cables, but now there’s an additional horizontal resistance pulling you toward the cable machine. This means your glutes must work extra hard to resist this pulling force, helping you maintain your balance and upright position.
- REDUCE THE RISK OF INJURY
Using the cable machine instead of free weights also lowers the chance of getting hurt. Here’s why: When you use free weights, they can move in any direction because they’re not fixed. It’s up to us to control where they go.
This freedom of movement increases the risk of injury. Let’s take the barbell squat, for example. The barbell can tip forward, backward, or sideways if we lose balance. This uneven movement can strain one side of our body and lead to injury. Even worse, if we can’t correct the bar’s position, we might have to drop it suddenly, which could cause accidents.
Cable machines, on the other hand, limit the movement to one direction. This means we must only deal with resistance from one direction while exercising. This makes it easier to maintain good form and build strength safely.
- TIME SAVING
Using the cable machine can be a lifesaver when you’re short on time. It’s much faster to adjust the resistance on the machine than to load up plates on a barbell, which can be time-consuming and exhausting.
You can easily change the resistance with cables in just a few seconds. This makes them perfect for drop sets, where you do a set of reps, lower the weight, and then do more reps until you can’t anymore. It’s a quick and efficient way to get a challenging workout, even when pressed for time.
8 BEST CABLE GLUTE EXERCISE
Let’s dive into some of the top cable glute exercises you can incorporate into your workout routine to help build and shape those glutes.
While these exercises are considered some of the best for targeting the glutes with cables, it’s important to avoid overwhelming yourself by trying to do them all at once. Instead, include 2 or 3 of these exercises in your routine, especially after your heavier compound glute exercises like squats, deadlifts, or hip thrusts.
Compound exercises can help you target multiple muscle groups effectively, and adding a couple of cable exercises can further isolate and challenge your glutes.
Refrain from fretting about where to start or how to structure your workouts. We’ve put together some sample routines at the end of this article to guide you along the way.
1. CABLE HIP THRUST
The cable hip thrust mirrors the popular barbell hip thrust with a slight twist. Instead of doing it from the ground, you perform it standing up, with the resistance coming from below or behind you. This exercise effectively targets the gluteus maximus, the most significant muscle in your buttocks.
How to Do Cable Hip Thrust:
1. Set the cables to the lowest position and attach the rope.
2. Stand away from the machine, pass the rope between your legs, and hold the attachment with a neutral grip.
3. Stand straight and take a few steps forward until you feel the tension on the rope.
4. Adjust your stance so that your feet are shoulder-width apart and slightly turned out, with slightly bent knees.
5. Keep your back straight and hinge at the hips while leaning your torso forward, keeping your legs upright and letting the cable pass between your legs.
6. Continue until you feel a stretch in your glutes and hamstrings.
7. Contract your glutes to shift your hips forward and return to the starting position.
2. CABLE SQUATS
Squats are essential for building lower body strength and size. They are often called the ‘King of exercises’ and are a staple in many workout routines. Cable squats can be performed in three variations: standard cable squat, Zercher squat, and cable belt squat. Each targets the lower body muscles differently, offering versatility in your training routine.
How to Do Cable Squats:
1. Set the cables to the lowest position and attach the straight bar attachment.
2. Face the machine, squat down, and grab the bar with an overhand grip.
3. While still squatting, move backward to take up the slack in the cable.
4. Brace your core, keep your back straight, and push through your heels to stand up while holding the bar.
3. CABLE GLUTE KICKBACK
Cable kickbacks are a common sight in gyms for a good reason. The gluteus maximus plays a significant role in hip extension, precisely what this exercise targets. Cable kickbacks isolate the glutes and can improve the mind-muscle connection for better results.
How to Do Cable Glute Kickback:
1. Set up the cable machine at the lowest position and attach an ankle cuff.
2. Face the machine and place the ankle cuff on your left leg.
3. Step back until you feel resistance on the cable.
4. Lean forward and hold onto the machine with your left hand for support, keeping a slight bend in your knee.
5. Keep your right foot on the floor as you lift your left foot off the ground and kick it backward, contracting your glutes.
6. At the top of the movement, when your hamstrings and back align, slowly lower your leg back to the starting position.
7. Repeat for the desired number of reps, then switch legs.
4. CABLE LEG EXTENSION
Performing leg extensions on the cable machine offers unique benefits compared to traditional methods like barbells or dumbbells. With the cable’s resistance pulling from various angles, including horizontally, your glutes must work harder to maintain stability and prevent leaning forward.
How to Perform Cable Leg Extension:
1. Set the cable machine to the lowest position and attach a rope handle (or two handles).
2. Face the cable machine, grab the rope with both hands and take a few steps back to feel resistance.
3. Engage your core, slightly bend your knees, and hinge at the hips to lean your torso forward.
4. Continue until you feel a stretch in your glutes and hamstrings.
5. Once at the bottom, contract your glutes to push your hips forward and return to the starting position.
5. CABLE SINGLE-LEG HAMSTRING STRETCH
The single-leg hamstring stretch with the cable machine effectively targets the glutes and hamstrings, focusing on the connection between the glutes and hamstrings, known as the underbutt. Working one leg at a time can address muscle imbalances while engaging the upper glutes for hip stability.
How to Perform Cable Single-Leg Hamstring Stretch:
1. Set the cable machine at the lowest position and attach a handle.
2. Facing the machine, grab the handle with your left hand and step back until you feel resistance.
3. Lift your left foot off the floor, keeping a slight bend in your right knee.
4. Hinge at the hips and lean forward, extending your left leg behind your body.
5. Lean forward until you feel a stretch in your glutes and hamstrings.
6. Contract your glutes to pull your torso upright and return to the starting position.
7. Repeat on the other leg for the desired number of reps.
6. CABLE REVERSE LUNGE
The reverse lunge targets the glutes and engages the quads, hamstrings, calves, and core, providing a comprehensive lower-body workout. To emphasize the glutes, take a giant step back, keeping your front leg perpendicular to the floor, and slightly lean your torso forward to increase the range of motion.
How to Perform Cable Reverse Lunge:
1. Set the cable machine to the lowest position and attach a handle.
2. Facing the cable machine, grab the handle with your left hand and step back until you feel resistance.
3. Lunge backward with your left leg, nearly touching the floor with your left knee.
4. Push through your right heel to return to the starting position.
5. Repeat on the other leg for the desired number of reps.
7. CABLE LEG RAISE
While previous exercises focused mainly on the big glute muscles, let’s pay attention to the importance of the gluteus medius. This muscle, located at the top sides of the hip, is crucial for moving the leg away from the body’s center line. To effectively target the medius, we can perform leg raises using resistance, where the cable abduction machine is handy.
How to Perform Cable Leg Raise:
1. Set the cable machine to the lowest position and attach the ankle cuff.
2. Stand sideways to the cable machine and attach the cuff to the ankle farthest from the machine.
3. Take a small step away from the machine until you feel slight resistance in the cable.
4. Use your hand closest to the machine for support.
5. Take a deep breath and lift your leg to the side, holding for 1-2 seconds at the top.
6. Lower the weight back to the starting position.
7. Repeat for the desired number of reps, then switch legs.
8. CABLE SIDE STEP
Try the cable side step to target both the big glute muscles and the medius. This exercise involves stepping out to the side, which works the medius, followed by a lunge that engages the maximus.
This unilateral exercise can help correct muscle imbalances and improve overall strength, benefiting other compound movements like squats and deadlifts.
How to Perform Cable Side Step:
1. Set the cable machine to the lowest position and attach the ankle strap.
2. Stand sideways to the machine and attach the strap to the ankle farthest from the machine.
3. With the same leg, take a giant step to the side and lunge toward the floor while bracing your core.
4. Push through your heels to return to the standing position.
5. Repeat for the desired number of reps, then switch legs.
CABLE GLUTE TRAINING
As mentioned, starting our glute workout with heavy compound lifts is best when fresh and energetic. Save the cable glute exercises for the latter part of the session, focusing on higher reps to pump blood into the muscles and feel the burn!
With this in mind, here are two workout sessions we’ve put together for you.
GLUTE WORKOUT
GLUTE WORKOUT ROUTINE 1
Exercise
Sets
Reps
Barbell Squats
4
6-8
Romanian Deadlift
4
6-8
Cable Pull Through
3
8-10
Cable Stiff Leg Deadlift
3
10-12
Cable Kick Back
3
10-12 Each Leg
GLUTE WORKOUT ROUTINE 2
Exercise
Sets
Reps
Barbell Hip Thrusts
4
6-8
Bulgarian Split Squat
4
8-10 Each Leg
Cable Squats
3
8-10
Cable Reverse Lunge
3
10-12
Cable Abduction
3
10-15 Each Leg
FREQUENTLY ASKED QUESTIONS (FAQS)
CAN YOU BUILD GLUTES WITH CABLE EXERCISES?
Absolutely! Cable exercises are just as practical for building glutes as barbells or dumbbells. The key is progressively increasing the challenge in your workouts and ensuring you’re eating enough to support muscle growth.
WHAT’S THE BEST CABLE EXERCISE FOR GLUTEUS MEDIUS?
Nothing beats cable abduction when targeting the gluteus medius. This exercise mimics the movement the medius is responsible for, so doing three sets of 10-15 reps on each leg will engage those muscles.
HOW OFTEN SHOULD I TRAIN GLUTES?
Training frequency depends on factors like intensity, experience level, and recovery. Generally, training your glutes twice a week is beneficial, but listen to your body. If they’re still sore from the last session, give them more time to rest.
FINAL THOUGHTS
Cable machines offer a valuable addition to any glute workout routine. They provide a different challenge than free weights, ensuring constant tension for muscle growth while maintaining safety. If you have yet to try cable exercises for your glutes, incorporating them for strength, size, and shape gains in the glute region is worth it.
