Using cable exercises as your secondary movements (after your compound lifts) in a glute workout is a really effective way of building extra fullness of the gluteals while rounding the glute medius & minimus by using abduction exercises.
The constant resistance from a cable machine along with these glutes isolation exercises will give you a glute pump like never before.
Our heavy duty ankle straps allow you to perform most of these with extra comfort but also for a better mind-muscle connection due to the ankle being the pulling point on the leg. Lifting from the ankle like this leads to a stronger squeeze in your glutes each rep and bigger booty gains.
Here are our Top 5 exercises, which isolate all three areas of your gluteals from different angles. Pick 2-3 of these to complete after your bigger lifts, in a legs/glutes workout:
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Cable lateral lunges
Set your ankle strap onto a low pulley cable machine and attach your ankle. Take a wide step out to the side and bend the leg into a lunge. Hold for a second and return to the start.
Try 3 sets of 15-20 reps each leg.
Cable kick back
Attach ankle strap to a low cable pulley and stand facing it. Lean forward half way and keep a straight back. Hold the machine for support and brace your abs. Keep a slight bend in your leg and kick it back in as far as is comfortable. Do not arch your lower back inward and squeeze your glute hard at the top of the rep. Try adding these in after your hip thrusts, which should be performed with a soft barbell pad.
Try 3 sets of 15-20 reps each leg.
Cable pull through
Stand in front of a low pulley with a rope attached and your back facing the machine. Set your feet at shoulder width and slightly turned outward. Hold the rope so that your thumbs face forward and walk forward a few feet so there is tension on the cable. Reach through your legs as far as you can bending at the hips and keeping a straight back. Pause for a second and then drive your hips until extended(straighten). Push through your heels throughout and squeeze your glutes hard as you extend your hips. This can also be performed using a resistance band at home.
Try 4 sets of 15 reps.
Cable deadlift
Attach a bar, handle or rope to a low pulley cable machine and stand in front of it with your feet shoulder width apart and back straight. Grab the handler with an overhand grip (thumbs facing each other) and slowly lift the bar up until your hips are extended. Maintain a straight back throughout. Squeeze your glutes here and then return back to the start position. You can also add a glute band around your thighs here for extra glute activation.
To find out more about how booty bands can build your glutes shape, click here.
Try 4 sets of 12-15 reps
Cable abduction
Set up your ankle strap or cable onto a low pulley cable machine and attach it to the ankle of your outside leg. Raise your leg out to the side. Pause and squeeze the side of your gluteals (glute medius & minimus) before slowly lowering.
This is one of the most effective exercises for targeting the side booty and is featured with a video demonstration in our two best selling workout plans:
Bigger Glutes in 8 Weeks GVT Plan
Try 3 sets of 12-15 reps on each leg.
We hope these help you with your training, check out our heavy duty ankle straps here.
2022 Offer! Use the code GYM50 for 50% off any of our training plans.