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Workouts

Glute Gains: Master the 5 Best Cable Glute Exercises at Home!

So, you’ve got a home gym, and you’re ready to take your glute game to the next level. Well, buckle up because we’re about to dive into the 5 best cable glute exercises that will have your posterior chain thanking you. Who says you need a fancy gym to build those booty gains? Not us!

Glute Gains Master the 5 Best Cable Glute Exercises at Home!

Why Cable Glute Exercises?

Before we jump into the nitty-gritty, let’s quickly address the burning question: Why cables? 

Cables provide constant tension throughout the movement, giving your glutes a serious workout and helping you sculpt that perfect peach shape. Plus, they add a touch of sophistication to your home gym setup – it’s like having your own little glute laboratory.

Exercise #1: Cable Pull-Throughs

Muscles Targeted:

  • Primary: Glutes
  • Secondary: Hamstrings, Lower Back

How To:

  • Stand facing away from the cable machine with a wide stance.
  • Grab the cable between your legs, hinge at the hips, and push your hips back.
  • Keep your back straight and chest up as you pull the cable through your legs.
  • Squeeze your glutes at the top and return to the starting position.

Pro tip: Pretend you’re trying to shut a car door with your hips – it’ll give you the perfect hinge.

Exercise #2: Standing Cable Kickbacks

Muscles Targeted:

  • Primary: Glutes
  • Secondary: Hamstrings

How To:

  • Attach an ankle strap to the cable machine and secure it around your ankle.
  • Stand facing the machine, holding onto the support for balance.
  • Kick your leg back, focusing on squeezing your glutes at the top.
  • Control the movement as you bring your leg back to the starting position.

Pro tip: Imagine you’re a Rockette kicking your way to glute glory!

Exercise #3: Cable Hip Abduction

Muscles Targeted:

  • Primary: Gluteus Medius
  • Secondary: Gluteus Minimus

How To:

  • Attach an ankle strap and set the cable at ankle height.
  • Stand sideways to the machine, holding onto the support for balance.
  • Lift your leg out to the side, focusing on using your glute muscles.
  • Slowly return to the starting position.

Pro tip: Pretend you’re auditioning for a dance troupe – it’s all about the hip movement.

Exercise #4: Cable Squat

Muscles Targeted:

  • Primary: Glutes, Quads
  • Secondary: Hamstrings

How To:

  • Stand facing the cable machine with your feet shoulder-width apart.
  • Hold the cable handles at shoulder height.
  • Lower into a squat, keeping your back straight and chest up.
  • Push through your heels to return to the starting position.

Pro tip: Pretend you’re sitting back into an invisible chair – it’s the classy way to squat!

Exercise #5: Cable Split Squats

Muscles Targeted:

  • Primary: Glutes, Quads
  • Secondary: Hamstrings

How To:

  • Set the cable at the lowest position and attach a single handle.
  • Face the machine in a split stance and grab the handle. Stand far enough away so your arm is extended throughout the movement.
  • Lower into a lunge, keeping tension on the cable. Keep your hips facing forward.
  • Push through your front heel to return to the starting position.

Pro tip: Imagine you’re crushing grapes with your front foot – it adds a little extra flair.

FAQs:

Q: How often should I do these exercises?

A: Aim for 2-3 times a week, giving your glutes some time to recover and grow.

Q: Can I use resistance bands instead of a cable machine?

A: While cables provide constant tension, resistance bands can still be effective. Just make sure to anchor them securely.

Q: How long until I see results?

A: Consistency is key! You might start feeling the burn in a couple of weeks, but noticeable results typically take a few months.

Bells of Steel Canada Contact

Bells of Steel HQ
7880 66 St SE Unit 114
Calgary, AB, T2C 5V2, Canada
Phone: 403-819-3917
Bells of Steel Toronto
39 Haist Ave, Unit 2,
Woodbridge, ON L4L 5V5
Phone: 437-372-5403
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