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!
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.
Muscles Targeted:
- Primary: Glutes
- Secondary: Hamstrings, Lower Back
- 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.
Muscles Targeted:
- Primary: Glutes
- Secondary: Hamstrings
- 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.
Muscles Targeted:
- Primary: Gluteus Medius
- Secondary: Gluteus Minimus
- 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.
Muscles Targeted:
- Primary: Glutes, Quads
- Secondary: Hamstrings
- 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.
Muscles Targeted:
- Primary: Glutes, Quads
- Secondary: Hamstrings
- 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.
