Last Updated On April 12, 2024
If you want to achieve a rounder booty, the muscle you need to target is your glutes.
There are many fantastic glute exercises you can try, but some of the most effective ones are done using cable machines.
This gym equipment doesn't only target your glutes but can also help build other muscles, making it a great investment if you want to have your own equipment at home.
This one machine can do wonders!
So without further ado, let's discuss the 12 cable machine exercises to help you achieve your dream booty.
I've also included booty workouts sample programs that include some of the cable exercises we will mention in this article.
- 3 Benefits Of Incorporating Cable Glute Exercises
- 12 Best Cable Machine Glute Exercises For A Bigger Butt
- 1. Cable Squats
- 2. Cable Pull Throughs
- 3. Cable Romanian Deadlifts
- 4. Single Leg Cable Deadlifts
- 5. Cable Glute Kickbacks
- 6. Cable Stiff-Legged Deadlift
- 7. Zercher Squats With Cable Machine
- 8. Cable Squat Walk-Outs
- 9. Cable Front Squat
- 10. Belt Squats With Cable Machine
- 11. Cable Lunge (Lateral, Front & Rear)
- 12. Cable Hip Adduction & Abduction
- Glute Building Cable-Only Workout Programs
- 4 Important Tips When Using Cables To Grow Your Glutes
- Frequently Asked Cable Glute Exercise Questions
- Conclusion
3 Benefits Of Incorporating Cable Glute Exercises
If you’re still unsure whether to add glute and hamstring cable exercises to your workout routine, here are some advantages that you’ll get from these lower body exercises:
1. Provides Constant Tension
By adding different cable variations of glute workout into your program, your booty will benefit big time.
One benefit you'll get from these exercises is it gives constant resistance to other muscle groups, not just the glutes, throughout the whole movement.
This means that other parts of your lower body, such as the inner thighs and hamstrings, are also targeted, making them effective exercises.
Unlike free weights exercises such as barbell or trap bar deadlift, there is no constant tension on your glutes, and it is not enough to make it as effective as it should be.
2. Can Effectively Target Specific Areas Of Glute
Do you need to target a specific muscle in your glute? A cable glute workout can do that for you.
For example, cable hip abduction and adduction only target your gluteus medius, which helps you achieve a firmer booty.
Other exercises such as hip thrusts aren't as effective at targeting specific areas of your glute.
While they can help build strength in your butt, they usually target the whole muscle group, which can be difficult if you only want to strengthen a specific muscle.
Related Article - Best EZ Curl Bar Exercises
3. Safer Than Free Weights
Cable exercises aren't as dangerous as free weights can be.
Since the weights are bound in a machine, if you encounter a problem during the exercise, like finding the weight too heavy or accidentally ruining your form, you can easily let go of the cable, and the weights will just stack into the machine.
Letting go of free weights during an exercise can be problematic as you may accidentally drop them on your feet or people around you.
12 Best Cable Machine Glute Exercises For A Bigger Butt
With a cable machine, you can do many cable exercises that can target different muscle groups to grow a bigger butt.[1]
Keep in mind that you need to focus on the technique and the form, as doing them incorrectly would do more harm than good to your muscles.
So, please pay attention to our instructions and make sure that you follow them step by step.
We will also provide you with a workout plan you can follow if you're not too sure which are the best exercises to go hand in hand.
1. Cable Squats
Cable squats are a great variation for beginners who need to learn good squatting patterns whilst remaining in a more stable position.
My favourite thing about cable squats is your range of motion can be increased and it recruits more of your stabalizing muscle fibers than using a barbell.
benefits:
- Promotes better hip flexibility.
- Great variation for those who want to achieve better muscular hypertrophy gains.
- Strengthens the connective tissue within and surrounding the knees.
Target: Quads, glutes (gluteus maximus), and hamstrings
How To Do Cable Squats:
- On the cable machine, attach a narrow grip handle or straight bar to its bottom setting.
- Then, hold the bar with extended arms and walk a few steps back from the machine.
- With feet shoulder-width apart, place all your weight on your heels, push your hips back and bend your knees, positioning into a squat. This is your starting position.
- To check if you have the proper form, check your thighs and make sure that they are parallel to the ground.
- Hold the squat position for a second, and then stand straight while squeezing your glutes hard.
- Lastly, move back to your next repetition.
Recommended Repetition: 12 to 15 counts
Tips From A Trainer!
I often see people's hips tuck under at the bottom position of the cable squat. Go as low as you can whilst maintaining good upper body position and a neutral pelvis.
Related Article - Best Smith Machine Exercises
2. Cable Pull Throughs
Building a strong posterior chain is not only important for performance, but it's vital for every day life and helps with injury prevention.
The cable pull through is the perfect way to train high volume and see great results with bigger and stronger glute and hamstring muscles. Cable pull throughs are a safer way to do so rather without putting your lower back under too much tension.
benefits:
Target: Glutes and hamstrings
How To Do Cable Pull-Through:
- If there’s no rope attached to the bottom of the cable machine, attach the rope handle.
- Place the rope handle in between your legs and hold the handle in each hand.
- Next, stand facing away from the machine.
- You need space to do a cable pull-through, so walk forward or a few steps away from the machine.
- Once you have enough space to work, start the cable pull-through exercise by standing straight, holding the handle with arms extended on the floor. This is your starting position.
- Next, slightly bend your knees in a neutral spine position, hinge at the hips, slowly lowering your upper body towards the floor, and allowing the cable to go through your legs behind you. This will stretch your hamstrings.
- Then, from this position, engage your glutes and pull the cable back up to your standing position, squeezing them at the top of this movement.
- Don’t stay in this position for too long and move to your next repetition.
Recommended Repetition: 10 to 12 counts
Tips From A Trainer!
You must make sure your spine stays neutral throughout the movement. Take the hips back to the range your hamstrings allow whilst keeping your spine straight.
3. Cable Romanian Deadlifts
The Romanian Deadlift is hands down one of the best posterior strength exercises there is. Doing this exercise on the cable machine will allow better muscular development due to increased range of motion and time under tension.
If you need to build better strength in your glutes and hamstrings, this is a fantastic exercise to try.
benefits:
- Builds stronger hamstrings and reduces risk of injury.
- Promotes hypertrophy due to longer time under tension.
- Great for beginners to learn the hip hinge pattern.
Target: Glutes and hamstrings
How To Do Cable Romanian Deadlift:
- For this workout, you’ll need to attach a straight bar handle to the cable machine on the bottom setting.
- Start the cable Romanian deadlift by holding the bar shoulder width apart using an overhand grip.
- Next, walk forward from the machine and stand with your feet no wider than hip-width distance.
- Start the movement by standing straight, with arms extended towards the cable and your weight in your heels.
- Bend your knees slightly and with a neutral spine, lean forward while pushing your hips backward with the bar moving towards the cable machine, creating a nice stretch on your hamstrings.
- Pull back up to the starting position using your glutes and hamstrings [2]. At the top, squeeze your glutes hard before moving into your next position.
Recommended Repetition: 10 to 12 counts
Tips From A Trainer!
At the start/end position your shoulders should be directly above your hips. Make sure you keep your core tight, squeeze your glutes and keep your shoulders directly over your hips.
Related Article - Shoulder Workouts With Dumbbells
4. Single Leg Cable Deadlifts
The Single-leg deadlift is an important exercise to reduce risk of injury, increase sports and lifting performance and create equal strength on both sides of the body.
Using the cable machine makes it easier to sink back into your hips as the position of the weight in front of you acts as a counterbalance.
benefits:
- Easier to do heavier when compared to using a dumbbell or kettlebell.
- Improves stability around the hip.
- Strengthens the hamstrings which improves compound lifts.
Target: Adductors, glutes, and hamstrings
How To Do Cable Single-Leg Deadlifts:
- Attach a single handle on a low pulley cable machine.
- Hold the cable with an extended arm using the hand opposite of the leg you’re working on. For example, if you’re working with your right leg, you’ll need to hold the handle with your left arm.
- Start with a standing position with your feet close together and then hinge forward, moving with your hips, keeping one leg grounded, and sending the opposite leg behind you while maintaining a neutral spine. Make sure to keep your core muscles engaged to help you with your balance.
- Your goal is to get your back leg parallel to the ground before you squeeze your glutes off the working leg and pull back to your initial position.
- When doing single-leg deadlifts, keep the entire movement slow and steady, completing all the repetitions in one leg before moving to the other leg.
Recommended Repetition: 10 to 12 counts on each leg
Tips From A Trainer!
A common mistake I often see is the hips twisting during the hip hinge. Make sure you keep your shoulders and hips square throughout the movement.
5. Cable Glute Kickbacks
If you're chasing bigger and rounder glutes, the cable kickback is a staple exercise to include in your program.
It is a hip extension exercises that isolates the glutes that's very easy to perform. The best part about this exercise is it doesn't require huge amount of weight to stimulate muscle growth, you need to focus on form, execution and full range of motion.
benefits:
- Effectively isolate the glute maximus muscle.
- Strong glutes promotes better posture.
- Protects the knee and lower back from injuries.
Target: Glutes muscle group: gluteus medius, gluteus maximus, and gluteus minimus.
How To Do Cable Glute Kickbacks:
- Attach an ankle strap or ankle cuff to a low cable pulley machine.
- Put the ankle strap on your one leg.
- To start this workout, take a step back from the cable machine and lean forward using your hips while maintaining a flat back. Your back is almost at a 90-degree angle from the floor. For support, you can hold on to the cable machine.
- With a slight bend in your right leg and core engaged, slowly lift your left leg backwards until it’s parallel to the floor.
- Pause here and squeeze your glutes at the top of the movement, returning to your original position.
- Complete all your repetitions on the same leg before moving to the other.
- Remember, don’t rush. Slow and controlled movements will make this exercise a success. Minimize your momentum and pause at the initial position in between reps to ensure proper form.
Recommended Repetition: 10 to 12 counts on each leg
Tips From A Trainer!
Be careful not to hyperextend your lower back when the leg is extended. You don't need to get your leg as high as possible, you want to keep a good position and activation on the glute.
Related Article - Best Cable Arm Exercises
6. Cable Stiff-Legged Deadlift
If you want to do the Stiff-legged deadlift with correct form and really target your hamstrings, you need to ensure your knees are kept rigid and limit knee flexion.
The cable variation of the Stiff-legged is fantastic for muscular hypertrophy training as it limits the amount of force going through your lower back that you find see when using a barbell.
benefits:
- Carry's over to better squats and deadlift.
- Promotes flexibility in the hamstrings.
- Great variation for increasing volume for the hamstrings without high risk of injury.
Target: Glutes and hamstrings
How To Do A Stiff-Legged Cable Deadlift:
- Change the rope attachment of the cable machine to a handlebar.
- Hold the bar with extended arms at shoulder width and your feet shoulder-width apart or narrower.
- Keep your back completely straight throughout the whole movement. Then, with your legs straight and your knees soft, slowly hinge at the hips and lower the upper part of your body towards the floor. You will feel a stretch in your hamstrings.
- Using your hamstrings, lift your spine back up to the standing position.
Recommended Repetition: 10 to 12 counts
Tips From A Trainer!
The difference between the Stiff-legged deadlift and a Romanian deadlift is the amount of isolation on the hamstrings. The Stiff-legged deadlift is a higher demand on the hamstring muscle due to a straighter knee position.
7. Zercher Squats With Cable Machine
I'm a big fan of the underused Zercher squat, primarily because it teaches you to generate tension throughout your body. Due to the position of the bar, you must contract in all the right place whilst squatting.
Doing a Zercher squat will build great lower body strength and will improve your squat technique.
benefits:
- Complete tension on the muscles making it perfect for hypertrophy training.
- Low impact, good for those with weaker joints.
- Great option for those who want to learn how to squat with better technique, promotes an upright torso.
Target: Abdominals, biceps quadriceps, upper back, glutes, and erectors
How To Do Zercher Squats With A Cable Machine:
- For this exercise, you’ll need to attach a straight bar to the cable machine.
- Instead of holding it using your hands, put the bar in the crook of your elbows. You need to make sure your core is engaged by filling your belly with air instead of your chest.
- Once you feel like your body is tight, sit down and flex your abdominal muscles as hard as you can.
- Pause for a second while you’re sitting and slowly stand up while keeping your whole body tight. Repeat the whole movement.
- When using a cable machine for Zercher squats, the movement can be very unstable. Start with a lighter weight first and slowly do the reps while keeping your body tight. This will also prevent weight stack smashing with another during every rep.
Recommended Repetition: 5 to 6 counts
Tips From A Trainer!
If the bar is too painful on the insides of your elbows, try using a pad or wrap a towel around the bar.
8. Cable Squat Walk-Outs
There's no doubt about it, this exercise get a serious burn. It's a very simple and tough leg-burning exercise that I recommend doing at the end of your training.
Your core is also going to be working hard as you maintain a low squat whilst stepping.
benefits:
Target: Glutes, hamstrings, and quads
How To Do Cable Squat Walk-Outs:
- With this cable exercise, you can use either a rope handle or a straight bar handle attached to the lower end of the machine.
- Walk away from the machine a few meters and hold the handle with extended arms using an overhand grip.
- Next, go into a squat position and hold it with a neutral spine and lifted chest.
- Take six steps backward, followed by 6 steps forward. This is your movement and counts as one repetition.
- To ensure proper form, keep your weight in your heels. This will engage your glute muscles. Also, ensure that your knees won’t collapse inwards.
Recommended Repetition: 3 to 5 counts
Tips From A Trainer!
Remember to stay low! As your legs fatigue, you'll start to rise up but to really challenge yourself keep a nice low position and you'll feel the burn!
Related Article - Dumbbell Vs Barbell Bench Press
9. Cable Front Squat
The cable front squat is a very similar exercise to a goblet squat. Not only does this exercise target your legs, you're also going to be building upper back and anterior core strength.
The cable machine makes it easier to load up heavier weights than using a dumbbell or kettlebell, which makes it one of my go to exercises for getting more volume in on leg day!
benefits:
Target: Glutes, hamstrings, and quads
How To Do Front Cable Squats:
- Attach the straight bar handle on the low pulley cable machine.
- To do cable front squats, start by facing the cable machine and grabbing the handle using an underhand grip.
- Then gently pull the handle towards your chest, placing your hands in front of your collar bone and the bar running across your chest.
- Keep your core tight and engaged while pushing back and down into a squat position while still holding the bar to your chest.
- Hold this position for a second and stand up by using your heels, squeezing your glutes at the top.
- This may not be very stable for beginners, so be sure to keep the cable stack weight at a minimum to avoid any injuries. You can also do a squat variation for this exercise if you wish to.
Recommended Repetition: 12 to 15 counts
Tips From A Trainer!
I'll always remind my clients don't let your elbows drop as you squat down, you need to actively push them upwards.
10. Belt Squats With Cable Machine
The belt squat is a fantastic way to hit your legs with lots of volume while taking the stress off your back, due to the weight being loaded at the hip, rather than your back.
If your gym doesn't have a belt squat machine, you can modify the cable machine to mimic this exercise, with a relatively easy set up. Your gym needs to have a dip belt to do this variation.
benefits:
- Very effective for building lower body strength.
- Increases time under tension, challenges the muscles more.
Target: Glutes, hamstrings, and quads
How To Do Belt Squats With A Cable Machine:
- Attach a belt to a cable machine and put it at the lowest setting.
- Wear the belt around your waist, and walk a few meters away from the machine.
- Facing the machine, start pushing back into a squat position, making sure that the core is engaged and your weight on your heels. Don't lean forward; keep your spine in a neutral position. If you lean forward, you will be pulled back in by the cable.
- Hold the squat for a second and slowly stand back up.
- Once you're back in a standing position, squeeze your glutes at the top of the movement and go to your next rep.
- There’s no recommended stance in this exercise, so you can choose whatever squat variations you’d like.
Recommended Repetition: 12 to 15 counts
Tips From A Trainer!
The angle of your torso when doing a belt squat exercise should always be upright. If you struggle to keep your torso vertical, try elevating your heels.
11. Cable Lunge (Lateral, Front & Rear)
Lunges are a key part of training legs. Training unilaterally, one leg at a time, it important to ensure you are creating equal strength between the two sides.
Using the cable machine provides resistance throughout the range of motion which increases muscle tension and muscle building.
benefits:
- Provides constant tension and effectively strengthens the glutes and legs.
- Improves muscular imbalances.
- Strengthens and stabalizes the hip.
Target: Glutes and quads
How To Do A Lateral Cable Lunge:
- Attach a D-handle to the cable and put it at the lowest setting.
- Start by facing sideways to the cable and bring your hand up to your shoulder to the racked position.
- Step a few meters away from the cable with feet hip-width distance apart, engage your core and stand straight and tall.
- Start with your left leg and take a step toward the cable into a lateral lunge. Make sure that your left knee doesn’t go over your toe.
- Lastly, push yourself back from the starting position and move to your repetition.
- Finish one side, turn around, and do the same movement facing the other way.
How To Do Front Cable Lunge:
- Attach a rope handle on a low pulley cable machine.
- Stand facing the machine and hold the rope in a goblet-grip position and walk a few meters away from the machine.
- Begin with your feet as wide as your hips and your core tight. Take a step forward to the cable using your right leg, keeping your hips level, knees, and ankles inline as you go to a lunge. Don't let your knees go over the front of your toes.
- From your center, push the ground away and return to your original position.
- Repeat with your left leg while ensuring that your core is engaged.
- Continue the movement by alternating your legs.
- The cable will naturally pull you forward. That's why you need to keep your core tight, as this will stop your back from overarching or rounding.
How To Do Cable Reverse Lunges:
- Put the cable machine at the lowest setting and attach a rope handle.
- Grip the handle with your pinky fingers in contact with the knobs of the rope. Carefully turn away from the machine while bringing the rope over your shoulders as if it were a set of suspenders.
- Position your feet as wide as your hips and take a step back as you descend into a reverse lunge position. Ensure that your front knee won’t go over your front toe.
- Using your core, return to your original position and repeat with the other leg. This is counted as one repetition of reverse lunges.
Recommended Repetition: 12 to 15 counts
Tips From A Trainer!
To get the most out of using the cable machine to do lunges, remember to keep tension on the cable at all times. Don't get the weights rest between your reps.
Related Article - Good Morning Vs Deadlift
12. Cable Hip Adduction & Abduction
The hip adductors are situated in your inner thighs and consist of three muscles: adductor longus, adductor brevis, and adductor magnus. The cable machine is an excellent way to isolate these muscles.
While the hip adduction worked the inner thigh, hip abduction targets the outer portion.
The hip abductors also consist of three muscles: the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL). These muscles are important for moving your legs away from your body, as well as helping to rotate the legs at the hip joint.
benefits:
- Decreases your risk of injuries during sports or other exercises in the gym.
- Helps prevent hip and knee pain.
- Strengthens and stabilizes the hip.
Target: Adductors, hamstrings, glutes (gluteus medius)
How To Do Hip Abduction And Adduction:
- Attach an ankle cuff to a cable machine and ensure it's on its lowest setting.
- Put the cuff on your right ankle and stand up straight, facing sideways to the machine. Your right leg should be away from the machine.
- Start by slowly lifting the right leg to the right side until it’s parallel to the ground. If you need extra support, you can hold on to the machine.
- To keep your balance, ensure your core is engaged while maintaining a neutral spine.
- Slowly bring your leg back to the original position and move on to your next repetition.
- Finish all your repetitions on one side before moving to the other leg.
Recommended Repetition: 12 to 15 counts
Tips From A Trainer!
I constantly remind my clients to keep their upper body stable throughout this exercise, you should only move your leg from the hip.
Glute Building Cable-Only Workout Programs
Here are some cable exercises for butt you should try to achieve a bigger booty. Keep in mind that these are just sample programs, and each body has different needs.
So what might work for others may not work for you. It's still best to consult with a trainer if you want faster and better results.
GGP Workout #1 – Beginner/Intermediate
Workout | Sets | Reps |
|---|---|---|
Cable squats | 2 | 10 |
Cable glute kickbacks | 2 | 10 each leg |
Cable pull-through | 2 | 12 |
Cable Romanian deadlifts | 2 | 12 |
GGP Workout #2 – Advanced
Workout | Sets | Reps |
|---|---|---|
Cable lateral lunges | 3 | 15 |
Cable single-leg deadlifts | 3 | 15 each leg |
Cable pull-through | 3 | 15 |
Cable hip abduction | 3 | 15 each leg |
Cable Romanian deadlifts | 3 | 15 |
4 Important Tips When Using Cables To Grow Your Glutes
Like any other workout, certain ways can help you achieve cable exercises for glutes more effectively. Here are some essential tips you need to keep in mind:
1. Slow Eccentric & Fast Concentric Movements
Cable exercises aren’t a race, and you shouldn’t hurry to finish each set. The speed doesn't really contribute to your overall gains, but this may still depend on the exercise you’re doing.
For example, if you’re lifting heavy weights or exercises such as hip extension, slow movement is necessary to achieve full form and create tension in your muscles.
If you’re lifting lighter weights, it’s best to move faster for better tension on your muscles.
Always check how much weight you’re supposed to carry in each exercise and do the correct movement accordingly.
2. Increase Number Of Sets Over Time
Your muscles will grow stronger as you work out. This means that it will be easier for you to finish your sets over time.
That’s why you need to increase it as your body strengthens.
3. Use Full Range Of Motion
Don't cut your motions short. With cable exercises, there are no shortcuts. You need to achieve the proper form to ensure that you target your muscles correctly.
Your glutes also require progressive overload; you can only achieve that by doing the full range of motions.
4. Use Shorter Rest Periods And Higher Rep Ranges
When doing glute exercise with cable, it's better to keep your rest short and have higher repetition ranges.
This allows better muscle growth, especially on unilateral exercise, as it can target different muscles in one movement.
Frequently Asked Cable Glute Exercise Questions
Having stronger glutes can help minimize injuries, especially with your hips, knees, low back, and ankles, as it can promote proper alignment and stability in your body.
It depends on your current strength and what exercises you're doing, but it's usually around 6 to 15 repetitions.
Yes, depending on the exercise. You can check each ideal rep on different cable exercises above, but it’s usually around 6 to 15 repetitions.
Overexercising your glutes can actually hinder growth. It’s best to give your muscles a resting period in between exercises to see results.
Conclusion
Now that you know how to use the cable machine for glutes, it's time to tone that booty! Remember that our muscles grow differently, so always do what's best for you.
While copying other people's programs may be easier, it's best to always consult with a professional to find out which exercises will work for you.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/
- 2.https://www.physio-pedia.com/Hamstrings
