The 11 Best Cable Glute Exercises: Cable Exercises To Build Your Booty

The 11 Best Cable Glute Exercises: Cable Exercises To Build Your Booty

Feb 19, 2024

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The 11 Best Cable Glute Exercises: Cable Exercises To Build Your Booty

Want to build a rounder, firmer butt? Cable glute exercises are some of the most effective ways to target your glutes and get serious booty gains. Using the cable machine is arguably one of the best ways to train your glutes directly and increase glute strength and size.

In this article, we'll cover why cable glute training is so beneficial and walk through the 11 best cable exercises to build bigger, stronger glutes.

Whether you want to tone your booty or grow your glutes, these cable glute moves will help you reach your goals faster.

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Why Use Cables to Train Your Glutes?

The cable machine allows you to perform glute exercises and variations that you can't replicate with free weights alone. Here's why cable glute exercises should be a staple in your training routine:

  • Cables provide constant tension so your glute muscles stay under tension for longer
  • You can target your glutes from different angles to hit all areas of your glutes
  • The cable machine makes it easy to perform unilateral exercises that work one leg at a time
  • Cables help you isolate and really feel your glute muscles working

Not only that, but the cable tower has attachments for ankle straps, handles, ropes, and more - giving you a ton of options for glute exercises.

By adding cable glute moves like kickbacks, pull-throughs, and hip abduction to your program, you can train your glutes through a wider, more effective range of motion. This leads to greater glute activation and growth over time.

Now let's get into the nitty gritty - the 10 best cable glute building exercises and how to perform them correctly.

1. Cable Glute Kickback

Cable kickbacks target your glutes through hip extension, working mainly your gluteus maximus. Using an ankle strap and the cable machine lets you isolate one glute at a time.

How to:

  • Attach ankle cuff to the cable
  • Stand sideways at the cable machine with the cuff on the leg furthest from the machine
  • Bend forward at hips around 30-45 degrees with front leg slightly bent and back leg straight
  • With tension on the cable, drive your leg straight back squeezing your glute
  • Slowly bring leg forward to starting position
  • Aim for higher rep ranges like 12-20 reps per leg

2. Cable Pull Through

This lower body cable exercise trains your glutes through hip extension like a deadlift or kettlebell swing. The cable pull through is one of the best ways to target your glutes, hamstrings, and spinal erectors.

How to:

  • Attach a rope handle to the low cable pulley
  • Facing away from the machine, grab the ends of the rope above your shoulders
  • Push hips back sinking into a slight squat with knees over toes
  • Drive hips forward squeezing glutes at the top to stand up straight
  • Control movement back to start position
  • Shoot for 3-4 sets of 10-15 reps

3. Cable Hip Abduction

Work your glute medius and minimus with this isolation exercise that takes your leg out to the side. The cable machine provides constant tension to keep your glutes firing.

How to:

  • Attach ankle cuff to the cable machine
  • Stand sideways with the cuff on farthest leg from the machine
  • Support your body by holding machine for balance
  • Keeping leg straight, drive it out directly to the side
  • Squeeze glute and hold one second
  • Bring leg back to start position controlled
  • 3 sets x 15-20 reps each leg

4. Cable Squat

The cable squat allows you to isolate each leg for single leg strength. It's one of the most challenging cable glute exercises for your legs and core too.

How to:

  • Set cable machine to just off the floor
  • Facing away, stand on cable attachment holding the handles
  • Push hips back sending knees forward like normal squat
  • Drive through heel to stand back up squeezing glutes
  • Slowly lower back down with control
  • Aim for 3-4 sets x 8-15 reps per leg

5. Cable Romanian Deadlift

Combining cables with RDLs lets you increase time under tension in your hamstrings and glutes. This compound exercise also trains your lower back and core stability.

How to:

  • Attach an ankle cuff low on the cable machine
  • Grab machine for support, cuff on leg furthest away
  • Hinge at hips pushing butt back with soft knees
  • Drive hips forward squeezing glutes and hamstrings
  • 3-4 sets x 10-15 reps each leg

6. Single Leg Cable Deadlift

The single leg variation activates your glutes even more by isolating each side. It also challenges your balance and coordination.

How to:

  • Set up with ankle cuff like regular cable RDL
  • Raise one leg bending knee to 90 degrees
  • Push hips back hinging over standing leg
  • Drive hips forward squeezing glute
  • Perform all reps then switch legs
  • Shoot for 10-15 reps per leg

7. Cable Single Leg Glute Bridge

The cable single leg glute bridge targets your glutes similarly to a barbell hip thrust but with constant cable resistance. This exercise builds serious glute strength and size.

How to:

  • Lie face up on floor with legs bent, feet on floor
  • Loop ankle strap around one leg above ankle
  • Drive heels into floor raising hips up into bridge
  • Hold top contracted position 3 seconds
  • Lower back down with control
  • Perform 2-3 sets x 10-15 reps per leg

8. Kneeling Cable Pull Through

The kneeling variation increases glute and hamstring activation by removing use of your quads. It also challenges your core stability more without your feet anchored.

How to:

  • Kneel facing low pulley cable machine
  • Attach rope handle to cable
  • Keeping back flat, hinge at hips and sitting back
  • Drive hips forward squeezing glutes
  • Control motion back to kneeling position
  • Shoot for 3-4 sets x 12-20 reps

9. Cable Reverse Lunge

These lunges are excellent for targeting your glutes while also engaging your quads and hamstrings. Remember to focus on proper form and control throughout the movement.

How to:

  • Step back with one leg into a lunge position.
  • Keep tension on the cable throughout the movement.
  • Lower your body by bending both knees.
  • Ensure your front knee is directly above your ankle.
  • Focus on using your glutes to push through the front heel and return to the starting position.
  • Keep your core engaged for stability.

10. Cable Sumo Squats

These wide-stance squats are exceptional for targeting your inner thighs and glutes. Remember to push your knees outward as you descend.

How to:

  • Stand with a wide stance holding the cable handles by your shoulders.
  • Keep tension on the cable throughout the movement.
  • Initiate the squat by pushing your knees outward as you sit back.
  • Go down until your thighs are parallel to the floor.
  • Squeeze your inner glutes to thrust your hips forward and return to standing.
  • Keep your weight in your heels and avoid rounding your lower back.

11. Cable Curtsy Lunges

These cross-back lunges challenge your balance while working your legs and booty. Focus on control as you curtsy that leg behind you!

How to:

  • Stand facing a cable handle.
  • Take a big step diagonally back and behind your body, crossing that leg behind your stationary leg.
  • Bend both knees to descend into a lunge while keeping an upright torso.
  • Drive through your front heel, squeezing the glutes to return to start.
  • Maintain tension on the cable and avoid using momentum during the movement.

And there you have it - 11 of the best cable glute exercises you need to perform to grow your glutes and get the booty of your dreams! Be sure to train your glutes 2-3 times per week incorporating a variety of movements like the ones above.


  • Cable glute exercises let you isolate your glutes and hit them from different angles
  • Adding cable moves like kickbacks and pull throughs builds glute size and strength
  • Unilateral exercises work one glute at a time preventing muscular imbalances
  • Cables provide constant tension keeping your glutes under tension longer
  • Train your glutes 2-3 times weekly for best results combining various exercises

Now get to the gym and start pumping up those glutes! With consistent cable glute training, you'll be well on your way towards a stronger and more defined backside.

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Frequently Asked Questions on Cable Glute Training

What are cable glute exercises?

Cable glute exercises are lower body exercises that utilize a cable machine to target and strengthen the glute muscles.

What are the best cable glute exercises?

Some of the best cable glute exercises include cable pull-throughs, cable kickbacks, and cable hip abduction exercises.

What is a glute workout?

A glute workout is a training session focused on strengthening and toning the gluteal muscles, typically through exercises like squats, lunges, and deadlifts.

What is a cable machine?

A cable machine is a piece of gym equipment that consists of adjustable pulleys and cables, used for performing various resistance exercises targeting different muscle groups.

What are cable glute workouts?

Cable glute workouts are exercise routines that specifically target the glute muscles using a cable machine. These workouts often include exercises like cable kickbacks, cable pull-throughs, and cable hip abductions.

What are the benefits of cable exercises?

Cable exercises offer several benefits, including increased muscle engagement, versatility in movement patterns, and the ability to adjust resistance levels easily.

What is an ankle strap?

An ankle strap is a fitness accessory that is typically attached to a cable machine and secured around the ankle, allowing for exercises that target the lower body muscles, such as the glutes and hamstrings.

How do you use an ankle strap?

To use an ankle strap, simply attach it to the cable machine and then secure it around your ankle. This allows you to perform exercises like cable kickbacks and cable hip abductions to target the glute muscles.

What are cable kickbacks?

Cable kickbacks are a glute exercise where you attach an ankle strap to the cable machine, then lift one leg back behind you while facing the machine, focusing on squeezing your glutes at the top of the movement.

How do you perform cable pull-throughs?

To perform cable pull-throughs, set the cable at a low position, facing away from the cable machine. Push your hips back and lower your torso, then drive through your heels to extend your hips and return to the starting position, squeezing your glutes at the top.

What are cable machine back exercises?

Cable machine back exercises are movements targeting the muscles of the back using the adjustable pulleys and cables of a cable machine. Examples include cable rows and cable lat pulldowns.

How do you target the glutes using a cable machine?

To target the glutes using a cable machine, perform exercises like cable kickbacks, cable pull-throughs, and cable hip abductions, focusing on squeezing the glutes throughout the movement.

What leg muscles do cable exercises train?

Cable exercises can target various leg muscles, including the quadriceps, hamstrings, calves, and glutes, depending on the specific exercise performed.

What are cable pull-throughs?

Cable pull-throughs are a lower body exercise where you attach an ankle strap to the cable machine, then face away from the machine, push your hips back, and pull the cable through your legs by extending your hips.

What is a cable tower?

A cable tower is a component of a cable machine that consists of adjustable pulleys and cables, often used for performing resistance exercises targeting different muscle groups.

What are some effective cable glute exercises?

Effective cable glute exercises include cable kickbacks, cable pull-throughs, cable hip abductions, and cable lunges, all of which target and strengthen the glute muscles.

What are some exercises that use ankle straps?

Exercises that use ankle straps include cable kickbacks, cable hip abductions, and cable leg curls, all of which target the lower body muscles, particularly the glutes and hamstrings.

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A Trainer's Guide to Cables for Killer Glutes

Take it from me - I've been training glutes for over a decade and the best method hands down to build a gravity-defying derriere is (drumroll please) cables!

Now I know you love your basic squats and lunges - and yes those are great too - but nothing activates your booty quite like cables. See, that's because with cables you can directly target the glutes and make 'em work FROM ALL ANGLES, baby.

Let me break it down for you with a few of my fave cable glute moves. I'm going to let you in on a lil' trainer secret here with how to really make the most outta these exercises, k?

First up are cable pull-throughs. Now I know they sound funny but hunny just try them! The key is to stand facing AWAY from that cable machine, then send your hips and booty straight back towards the cable like you're doing a Romanian deadlift.

Squeeze those glutes at the top and I promise you'll be walking funny tomorrow!

Next we have my signature move - the cable kickback. Pop that ankle cuff on, stand sideways and kick one leg straight back behind you. Keep your front of your supporting leg slightly bent and a flat back - do NOT hunch. This targets your upper glutes big time!

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I like to put my free hand on the machine to help stabilize. Really squeeze the left glute on each rep!

Okay last one - cable hip abductions for lifted hips on fleek! Again grab an ankle attachment, stand side-on to the machine, and keeping that leg soft but not locked, take it straight out to the side.

Push through that heel like you're trying to break the wall with your foot, engage those hips then bring it slowly back to center. Do NOT swing that leg away - control is key here ladies!

There you have it dolls - my best tips for building better buns with cables. Take it from me - I've transformed some serious pancake butts into pert, powerful booties with these moves! Just remember to squeeze, feel that burn, and focus on using perfect form.

Let me know how you glamorous girls go at home hitting those hip thrusters! Now excuse me while I work on this caboose...Buns of STEEL coming right up!