We have compiled our 7 favourite cable exercises to grow your glutes below for you!
CABLE SQUATS
Cable squats target your hamstrings, quads and of course, your glutes.
To do squats on a cable machine, you need to attach the handle bar to the lowest setting. Extend your arms fully and stretch the cable by walking out 2-3 steps. Drop into a squat by pushing your bum and hip area back as you bend at your knees – be sure to keep your body weight in your heels and a straight back. Your thighs should be parallel to or just below the floor, hold this position for as long as you are comfortable. Stand up into your original position and squeeze your glutes.
We recommend you repeat this exercise 15 times.
CABLE PULL THROUGHS
Pull throughs target your glutes and hamstrings.
Attach the rope handle at the bottom setting on the machine. Face away from the machine, with the cable between both legs and a handle in each hand. To ensure yourself enough space, walk forward two steps. Extend your arms, relax your spine and leave a bend in your knees. Bend forward at your hips, both cable and your hands should go through your legs and end up behind you. In this pose, you should really feel your hamstrings working. Use your glutes to pull yourself back into the original position and squeeze your glutes hard once up.
For romanian deadlifts, attach the handle bar to the bottom of the cable machine. Keep your hands at shoulder-width as you grip over the handle. Walk out the cable again and stand straight, feet in line with your hips and arms extended. Hinge your hips back, lower your chest and bring the handle back towards the machine. Use your glutes and hamstrings to pull yourself back up and squeeze your glutes once back in the standing position.
Attach the single handle at the lowest setting and face the cable machine. With the hand opposite to the leg you’re working on, extend the arm and keep your feet together. Bend forward in your hips, keep one leg on the ground and the other behind you in the air. Your chest should come down only as much as the leg behind you comes up. Keep your spine straight and tense your core muscles to maintain balance. Use your glute in the working leg to pull yourself back up.
We recommend 10 slow, steady repetitions with one leg, and then 10 on the other.
CABLE SQUAT WALK-OUTS
These target your hamstrings, quads and glutes.
To do cable squat walk-outs you need to attach a handle to any of the lower options on the machine. Face the machine and extend your arms, walk the cable out a couple steps. Begin in a squat position and take six steps backwards, and six forwards. It is important to note you must keep all weight in the heels of your feet and your knees apart for this exercise to give the best results.
This counts as one repetition and we recommend 3-5 of these.
CABLE REVERSE LUNGE
Reverse lunges target your glutes and quads.
Begin by attaching a rope handle at the bottom end of the machine and walking the cable out. Face away from the cable machine with your feet at shoulders-width and hold the handle above your shoulders so that the cable is behind your head. Take a big step back into the reverse lunge, lowering yourself to the floor as you bend your knees. Step back up to restart the process.
You should aim to do 10-12 repetitions on both legs.
TO WRAP-UP…
With the knowledge of these seven cable exercises you should be able to grow your glutes and surrounding muscles. Of course, there are many other variations of exercises you can do with this machine – but these are the ones we have found most effective.
Please let us know in the comments how you get on with these exercises and which you prefer!
I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.
There are many ways to grow your glutes at home. But exercise machines and gym equipment can enhance your booty further. One machine in particular, the cable machine, helps target a wide array of muscles – the main one being your glutes.
We have compiled our 7 favourite cable exercises to grow your glutes below for you!
CABLE SQUATS
Cable squats target your hamstrings, quads and of course, your glutes.
To do squats on a cable machine, you need to attach the handle bar to the lowest setting. Extend your arms fully and stretch the cable by walking out 2-3 steps. Drop into a squat by pushing your bum and hip area back as you bend at your knees – be sure to keep your body weight in your heels and a straight back. Your thighs should be parallel to or just below the floor, hold this position for as long as you are comfortable. Stand up into your original position and squeeze your glutes.
We recommend you repeat this exercise 15 times.
CABLE PULL THROUGHS
Pull throughs target your glutes and hamstrings.
Attach the rope handle at the bottom setting on the machine. Face away from the machine, with the cable between both legs and a handle in each hand. To ensure yourself enough space, walk forward two steps. Extend your arms, relax your spine and leave a bend in your knees. Bend forward at your hips, both cable and your hands should go through your legs and end up behind you. In this pose, you should really feel your hamstrings working. Use your glutes to pull yourself back into the original position and squeeze your glutes hard once up.
You should do 10 repetitions of this exercise.
CABLE ROMANIAN DEADLIFTS
This exercise targets your glutes and hamstrings.
For romanian deadlifts, attach the handle bar to the bottom of the cable machine. Keep your hands at shoulder-width as you grip over the handle. Walk out the cable again and stand straight, feet in line with your hips and arms extended. Hinge your hips back, lower your chest and bring the handle back towards the machine. Use your glutes and hamstrings to pull yourself back up and squeeze your glutes once back in the standing position.
This exercise requires 10-12 repetitions.
CABLE SINGLE LEG DEADLIFTS
Cable single leg deadlifts work your glutes, hamstrings and adductors.
Attach the single handle at the lowest setting and face the cable machine. With the hand opposite to the leg you’re working on, extend the arm and keep your feet together. Bend forward in your hips, keep one leg on the ground and the other behind you in the air. Your chest should come down only as much as the leg behind you comes up. Keep your spine straight and tense your core muscles to maintain balance. Use your glute in the working leg to pull yourself back up.
We recommend 10 slow, steady repetitions with one leg, and then 10 on the other.
CABLE SQUAT WALK-OUTS
These target your hamstrings, quads and glutes.
To do cable squat walk-outs you need to attach a handle to any of the lower options on the machine. Face the machine and extend your arms, walk the cable out a couple steps. Begin in a squat position and take six steps backwards, and six forwards. It is important to note you must keep all weight in the heels of your feet and your knees apart for this exercise to give the best results.
This counts as one repetition and we recommend 3-5 of these.
CABLE REVERSE LUNGE
Reverse lunges target your glutes and quads.
Begin by attaching a rope handle at the bottom end of the machine and walking the cable out. Face away from the cable machine with your feet at shoulders-width and hold the handle above your shoulders so that the cable is behind your head. Take a big step back into the reverse lunge, lowering yourself to the floor as you bend your knees. Step back up to restart the process.
You should aim to do 10-12 repetitions on both legs.
TO WRAP-UP…
With the knowledge of these seven cable exercises you should be able to grow your glutes and surrounding muscles. Of course, there are many other variations of exercises you can do with this machine – but these are the ones we have found most effective.
Please let us know in the comments how you get on with these exercises and which you prefer!
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