12 Cable Glute Exercises – Tone Your Bum With These Workouts

If you want to achieve a rounder booty, the muscle you need to target is your glute.

There are many possible 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.

We also included booty workouts sample programs that include some of the cable exercises we will mention in this article.

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

How to do cable squats:

  1. 1
    On the cable machine, attach a narrow grip handle or straight bar to its bottom setting.
  2. 2
    Then, hold the bar with extended arms and walk a few steps back from the machine.
  3. 3
    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.
  4. 4
    To check if you have the proper form, check your thighs and make sure that they are parallel to the ground.
  5. 5
    Hold the squat position for a second, and then stand straight while squeezing your glutes hard.
  6. 6
    Lastly, move back to your next repetition.
Target muscles: Quads, glutes (gluteus maximus), and hamstrings
Recommended repetition: 12 to 15 counts
Cable Squat

2. Cable Pull Throughs

How to do cable pull-through:

  1. 1
    If there’s no rope attached to the bottom of the cable machine, attach the rope handle.
  2. 2
    Place the rope handle in between your legs and hold the handle in each hand.
  3. 3
    Next, stand facing away from the machine.
  4. 4
    You need space to do a cable pull-through, so walk forward or a few steps away from the machine.
  5. 5
    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.
  6. 6
    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.
  7. 7
    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.
  8. 8
    Don’t stay in this position for too long and move to your next repetition.
Target muscles: Glutes and hamstrings
Recommended repetition: 10 to 12 counts
Cable Pull Through

3. Cable Romanian Deadlifts

How to do cable Romanian deadlift:

  1. 1
    For this workout, you’ll need to attach a straight bar handle to the cable machine on the bottom setting.
  2. 2
    Start the cable Romanian deadlift by holding the bar shoulder width apart using an overhand grip.
  3. 3
    Next, walk forward from the machine and stand with your feet no wider than hip-width distance.
  4. 4
    Start the movement by standing straight, with arms extended towards the cable and your weight in your heels.
  5. 5
    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.
  6. 6
    Pull back up to the starting position using your glutes and hamstrings. At the top, squeeze your glutes hard before moving into your next position.
Target muscles: Glutes and hamstrings
Recommended repetition: 10 to 12 counts
Cable Romanian Deadlift

4. Single Leg Cable Deadlifts

How to do cable single-leg deadlifts:

  1. 1
    Attach a single handle on a low pulley cable machine.
  2. 2
    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.
  3. 3
    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.
  4. 4
    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.
  5. 5
    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.
Target muscles: Adductors, glutes, and hamstrings
Recommended repetition: 10 to 12 counts on each leg
Single Leg Cable Deadlifts

5. Cable Glute Kickbacks

How to do cable glute kickbacks:

  1. 1
    Attach an ankle strap or ankle cuff to a low cable pulley machine.
  2. 2
    Put the ankle strap on your one leg.
  3. 3
    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.
  4. 4
    With a slight bend in your right leg and core engaged, slowly lift your left leg backwards until it’s parallel to the floor.
  5. 5
    Pause here and squeeze your glutes at the top of the movement, returning to your original position.
  6. 6
    Complete all your repetitions on the same leg before moving to the other.
  7. 7
    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.
Target muscles: Glutes muscle group: gluteus medius, gluteus maximus, and gluteus minimus.
Recommended repetition: 10 to 12 counts on each leg
Cable Glute Kickback Alternatives (8 Best Substitutes)

6. Cable Stiff-Legged Deadlift

How to do a stiff-legged cable deadlift:

  1. 1
    Change the rope attachment of the cable machine to a handlebar.
  2. 2
    Hold the bar with extended arms at shoulder width and your feet shoulder-width apart or narrower.
  3. 3
    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.
  4. 4
    Using your hamstrings, lift your spine back up to the standing position.
Target muscles: Glutes and hamstrings
Recommended repetition: 10 to 12 counts
Cable Stiff-Legged Deadlift

7. Zercher Squats With Cable Machine

How to do Zercher squats with a cable machine:

  1. 1
    For this exercise, you’ll need to attach a straight bar to the cable machine.
  2. 2
    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.
  3. 3
    Once you feel like your body is tight, sit down and flex your abdominal muscles as hard as you can.
  4. 4
    Pause for a second while you’re sitting and slowly stand up while keeping your whole body tight. Repeat the whole movement.
  5. 5
    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.
Target muscles: Abdominals, biceps quadriceps, upper back, glutes, and erectors
Recommended repetition: 5 to 6 counts
Zercher Squats With Cable Machine

8. Cable Squat Walk-Outs

How to do cable squat walk-outs:

  1. 1
    With this cable exercise, you can use either a rope handle or a straight bar handle attached to the lower end of the machine.
  2. 2
    Walk away from the machine a few meters and hold the handle with extended arms using an overhand grip.
  3. 3
    Next, go into a squat position and hold it with a neutral spine and lifted chest.
  4. 4
    Take six steps backward, followed by 6 steps forward. This is your movement and counts as one repetition.
  5. 5
    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.
Target muscles: Glutes, hamstrings, and quads
Recommended repetition: 3 to 5 counts
Cable Squat Walk Outs

9. Cable Front Squat

How to do front cable squats:

  1. 1
    Attach the straight bar handle on the low pulley cable machine.
  2. 2
    To do cable front squats, start by facing the cable machine and grabbing the handle using an underhand grip.
  3. 3
    Then gently pull the handle towards your chest, placing your hands in front of your collar bone and the bar running across your chest.
  4. 4
    Keep your core tight and engaged while pushing back and down into a squat position while still holding the bar to your chest.
  5. 5
    Hold this position for a second and stand up by using your heels, squeezing your glutes at the top.
  6. 6
    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.
Target muscles: Glutes, hamstrings, and quads
Recommended repetition: 12 to 15 counts
Cable Front Squats

10. Belt Squats With Cable Machine

How to do belt squats with a cable machine:

  1. 1
    Attach a belt to a cable machine and put it at the lowest setting.
  2. 2
    Wear the belt around your waist, and walk a few meters away from the machine.
  3. 3
    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.
  4. 4
    Hold the squat for a second and slowly stand back up.
  5. 5
    Once you're back in a standing position, squeeze your glutes at the top of the movement and go to your next rep.
  6. 6
    There’s no recommended stance in this exercise, so you can choose whatever squat variations you’d like.
Target muscles: Glutes, hamstrings, and quads
Recommended repetition: 12 to 15 counts
Belt Squats With Cable Machine

11. Cable Lunge (Lateral, Front & Rear)

How to do a lateral cable lunge:

  1. 1
    Attach a D-handle to the cable and put it at the lowest setting.
  2. 2
    Start by facing sideways to the cable and bring your hand up to your shoulder to the racked position.
  3. 3
    Step a few meters away from the cable with feet hip-width distance apart, engage your core and stand straight and tall.
  4. 4
    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.
  5. 5
    Lastly, push yourself back from the starting position and move to your repetition.
  6. 6
    Finish one side, turn around, and do the same movement facing the other way.

How to do front cable lunge:

  1. 1
    Attach a rope handle on a low pulley cable machine.
  2. 2
    Stand facing the machine and hold the rope in a goblet-grip position and walk a few meters away from the machine.
  3. 3
    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.
  4. 4
    From your center, push the ground away and return to your original position.
  5. 5
    Repeat with your left leg while ensuring that your core is engaged.
  6. 6
    Continue the movement by alternating your legs.
  7. 7
    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:

  1. 1
    Put the cable machine at the lowest setting and attach a rope handle.
  2. 2
    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.
  3. 3
    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.
  4. 4
    Using your core, return to your original position and repeat with the other leg. This is counted as one repetition of reverse lunges.
Target muscles: Glutes and quads
Recommended repetition: 12 to 15 counts
Cable Reverse Lunges

12. Cable Hip Abduction & Adduction

How to do hip abduction and adduction:

  1. 1
    Attach an ankle cuff to a cable machine and ensure it's on its lowest setting.
  2. 2
    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.
  3. 3
    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.
  4. 4
    To keep your balance, ensure your core is engaged while maintaining a neutral spine.
  5. 5
    Slowly bring your leg back to the original position and move on to your next repetition.
  6. 6
    Finish all your repetitions on one side before moving to the other leg.
Target muscles: Adductors, hamstrings, glutes (gluteus medius)
Recommended repetition: 12 to 15 counts
Cable Hip Abduction & Adduction

Benefits Of Incorporating Cable Workouts For Glutes

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:

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.

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.

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.


Glute Building Cable Only Workouts (Sample 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

  • Cable squats: 2 sets x 10 repetitions
  • Cable glute kickbacks: 2 sets x 10 repetitions for each leg
  • Cable pull-through: 2 sets x 12 repetitions
  • Cable Romanian deadlifts: 2 sets x 12 repetitions

GGP Workout #2 – Advanced

  • Cable lateral lunges: 3 sets x 15 repetitions
  • Cable single-leg deadlifts: 3 sets x 15 repetitions each leg
  • Cable pull-through: 3 sets x 15 repetitions
  • Cable hip abduction: 3 sets x 15 repetitions for each leg
  • Cable Romanian deadlifts: 3 sets x 15 repetitions
woman in black shorts doing cable glute exercises

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:

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.

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.

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.

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.

Suggested Equipment - Cable Crossover Machines For Home Gyms


Frequently Asked Cable Glute Exercise Questions

Why does training glutes matter so much?

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.

What intensity is optimal for glute hypertrophy?

It depends on your current strength and what exercises you're doing, but it's usually around 6 to 15 repetitions.

Is there an ideal rep range for glute training?

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.

Why am I not seeing results in my glutes?

Overexercising your glutes can actually hinder growth. It’s best to give your muscles a resting period in between exercises to see results.


Summary

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:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/

Paul J

Last Updated on October 18, 2022