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8 Epic Cable Exercises To Grow Your Glutes (Butt-Lifting)

8 Epic Cable Exercises To Grow Your Glutes (Butt-Lifting)

Last Updated on June 9, 2022 by Femniqe


If you have access to a regular cable machine or a portable home glute cable system, you can make some serious gains.

But only if you do the right cable exercises to grow your glutes.

You can enhance your butt further by using exercise machines and gym equipment. The cable machine is particularly good for targeting a wide array of muscles, including the glutes.

In this guide you’ll learn 8 cable exercises to grow your glutes bigger and rounder.

1. Cable Pull Throughs

The cable pull-through is an exercise that specifically targets your gluteus maximus. The cable pull-through allows you to focus on your glutes without taxing your entire body.

If you’re looking for a great exercise to add to your workout routine, consider the cable pull-through. This exercise can be done with a variety of different weights, making it perfect for both beginner and experienced lifters.

Here’s how to do the cable pull-through:

  • Start by attaching a rope or handle to a low pulley on a cable machine.
  • Stand with your feet hip-width apart and hold the rope or handle with both hands in front of you but between your legs.
  • Keeping your core engaged, hinge at the hips and push your butt back as you lower your torso until it’s parallel with the floor.
  • From this position, drive through your heels to return to standing, pulling the rope or handle through the space between your legs.
  • Repeat for 10-12 reps.

As you get stronger, you can increase the weight to keep challenging your muscles. Give this exercise a try and see how it feels!

2. Cable Romanian Deadlifts

One of the best exercises for strengthening your glutes, core, legs, and back is the deadlift, specifically deadlift variations for bigger glutes.

If you’re looking for a move that not just work your glutes but your entire posterior chain, the cable machine Romanian deadlift is a great choice.

This exercise hits your hamstrings, glutes, and low back and can be done with a variety of weights to make it either a strength or conditioning exercise.

Here’s how to do the cable machine Romanian deadlift:

  • Start by attaching a single handle to the low pulley of a cable machine. 
  • Stand with your feet hip-width apart and hold the handle with both hands. 
  • Brace your core and send your hips back as you bend your knees and lower your body.
  • From here, drive through your heels to stand back up to the starting position. That’s one rep. 

3. Cable Reverse Lunge

The cable reverse lunge is a great exercise for working your glutes, quads, and hamstrings. It also helps improve balance and stability. To do this exercise, you will need a cable machine.

Here’s how to to it:

  • Start by attaching the weight to the cable machine. 
  • Then stand with your feet hip-width apart and the handle in front of you in your left hand. 
  • Step backwards with your left leg and lower your body until your right knee is bent at a 90-degree angle or parallel to the floor. 
  • Be sure to keep your chest up and your core engaged.
  • Hold for a moment and then press through your right heel to return to the starting position. Repeat on the other side.
  • Do 3-5 sets of 8-12 reps.

4. Cable Squats

Cable Squat is an exercise that is good targeting for your glutes and thighs.

Additionally, it also uses your abs, biceps, calves and hamstrings. Building lower body and core strength is one of the benefits of this exercise.

Here’s how to do them:

https://youtu.be/gm5jGsirAyk
  • First attach the cable to a low pulley.
  • Step back from the pulley, and place your feet hip-width apart.
  • Bend your knees and lower your hips until your legs are parallel to the floor.
  • Return to the starting position.
  • Repeat for the desired number of reps.

5. Cable Single Leg Deadlifts

The Cable Single-leg Romanian deadlift is an effective way to strengthen the posterior chain which leads to fuller glutes.

The gluteus muscles, hamstrings and adductor magnus all work together synergistically to extend the hips, making this an excellent exercise for developing dynamic flexibility in the hamstring muscles.

Here’s how to do it:

https://youtu.be/2W5nLYyz16w
  • Start by attaching a straight bar or rope attachment to a low pulley.
  • Step back with your feet hip-width apart and hinge forward at the hips, keeping your back straight and core engaged.
  • Grab the bar or rope with an overhand grip, palms facing down.
  • Keeping your legs straight, drive through your heels to stand up tall, extending your hips and glutes at the top of the movement.
  • Reverse the movement, hinging forward at the hips and lowering the bar or rope back to the starting position.
  • Repeat for 8-12 reps.

Be sure to keep your back flat throughout the movement and resist the urge to round your lower back. If you start to round your back, lower the weight and focus on keeping your core engaged.

6. Cable Squat Walk-outs

Cable squats walks are a great way to work your legs and glutes. To do this exercise, you will need a cable machine and a weight. 

How to do them:

  • Start by attaching the weight to the low pulley of the machine. 
  • Stand with your feet hip-width apart and hold the weight with both hands in front of your thighs. 
  • Bend your knees and slowly lower your hips until your thighs are parallel to the ground.
  • From here, take a few steps backward still in the squat position so your thighs are parallel. 
  • Return to the starting position and repeat.

7. Sumo Cable Squats

Sumo cable squats are a great way to work your legs and glutes. 

The exercise is simple to do and only requires a cable machine and a weight plate. 

How to Sumo Cable Squats:

  • Start by attaching a weight plate to a low pulley on a cable machine.
  • Step back and position your feet wider than shoulder-width apart, with your toes pointed out. 
  • Bend your knees and hips to lower your body into a squat, keeping your chest up and back straight. 
  • Pause at the bottom of the squat, then press through your heels to return to the starting position.
  • Repeat for the desired number of reps.

8. Goblet Cable Squats

The cable goblet squat is a great exercise for beginners to learn how to properly squat while using a weight. This exercise is also a great way to add weight to your squat without putting additional stress on your back.

Here’s how to do a cable goblet squat:

  • Start by standing in front of a cable machine with the weight attached to the low pulley.
  • Try to keep the cable grip close to your chest with both hands.
  • Keeping your core engaged, squat down until your thighs are parallel to the ground.
  • Press through your heels and slowly return to the starting position.
  • Repeat for the desired number of reps.

Tips When Using Cable Exercises to grow your glutes

Now before you start doing any of these cable exercises to build your glutes make sure to put the following tips below into action.

  • Make sure to squeeze your glutes on each rep for maximum glute activation.
  • Slow and controlled movement gives the best glutes engagement. 
  • Keep your chest up and your core engaged throughout the entire exercises.
  • Make sure to start with a weight that challenges you, but doesn’t compromise your form.

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