Want buns of steel? Then give these cable exercises a try. These are some of my favorite exercises to tone your buns. I use them at the end of my workout to really get my glutes burning. I love them and they work! Get moving!
My Top Cable Exercises for Glutes:
1. Cable Kickbacks
Stand facing the cable machine with the ankle strap attached to a low pulley. Kick your leg back while keeping it straight, squeezing your glute at the top of the movement. Do 3-4 sets of 15-20 reps per leg.
2. Cable Pull-Throughs
Face away from the cable machine, grab the rope attachment between your legs, and hinge at the hips. Drive your hips forward to standing, squeezing your glutes hard at the top. Do 3-4 sets of 12-15 reps.
3. Cable Hip Abductions
Stand sideways to the machine with the ankle strap on the leg furthest from the machine. Lift your leg out to the side against the resistance, keeping your core tight. Do 3 sets of 15-20 reps per side.
4. Cable Sumo Squats
Use the cable from a low pulley position, hold the handle at chest height, and perform wide-stance sumo squats with a focus on pushing through your heels. Do 3-4 sets of 12-15 reps.
Tips for Maximum Glute Activation:
- Focus on the mind-muscle connection — really feel your glutes working on every rep
- Use a moderate weight that allows you to complete all reps with perfect form
- Add these at the END of your leg workout when your glutes are pre-fatigued
- Progressive overload — gradually increase the weight over time
Train with me in person at one of my Fitness Retreats or apply for online coaching.
