Training your glutes is a critical part of growing and framing your legs. Whether you are a training fanatic or designing your first training plan, the exercises below will help you meet your fitness goals.
cable standing hip extension
1. Start by attaching an ankle cuff to a low cable pulley and then attach the cuff to your ankle.
2. Stand facing the cable machine, holding onto the machine for support. Stand tall with your feet hip-width apart. This is your starting position.
3. Slowly extend your cuffed leg straight behind you, keeping your knee straight but not locked. Ensure you're using your glutes to power the movement, not your lower back.
4. Extend your leg as far as comfortable, ensuring your hips remain square to the machine and your torso stays still.
5. Hold the peak position for a moment, squeezing your glutes.
6. Slowly return your leg to the starting position, resisting the pull of the cable as you do so.
7. Repeat the movement for the desired number of repetitions.
8. Once you've completed your set, switch the cuff to your other ankle and repeat the exercise.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that the movement is controlled and steady, avoid any jerky or rapid movements.
cable pull through (with rope)
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1. Start by attaching a rope handle to the low pulley of the cable machine. Stand facing away from the machine with your feet shoulder-width apart.
2. Reach between your legs to grab the rope handle, keeping your arms straight. This is your starting position.
3. Keeping your back straight and your knees slightly bent, push your hips back as far as you can. This will cause your torso to lean forward and your glutes to stretch.
4. From this position, push your hips forward and squeeze your glutes as you stand up straight. Make sure to keep your arms straight and let your hips drive the movement.
5. Slowly reverse the movement, pushing your hips back and bending your knees slightly to return to the starting position.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid rounding your back. The focus should be on the glutes, so make sure you're driving the movement with your hips, not your arms or back.
cable deadlift
To perform the cable deadlift, start by setting the cable machine to the lowest setting and attach a straight bar to the cable. Stand facing the cable machine, feet shoulder-width apart, and knees slightly bent.
Reach down and grab the bar with both hands, palms facing down. Your hands should be shoulder-width apart. This is your starting position.
Engage your glutes and core, then push through your heels to stand up straight. As you stand, pull the bar up with you, keeping it close to your body. Your back should remain straight and your shoulders should be back throughout the movement.
Once you're standing fully upright, squeeze your glutes at the top of the movement for a second. Then, slowly lower the bar back down to the starting position, bending at the hips and knees.
Ensure that your back remains straight and you're pushing your hips back as you lower the bar. Repeat the movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid rounding your back. The movement should be controlled, with the power coming from your glutes and hamstrings, not your lower back.
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