A certified personal trainer shares the eight best cable machine glutes exercises to do for a stronger backside.
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Below, Artzi shares some of the best cable machine glutes exercises to build a strong booty.
certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors
Here are five reasons to give the cable machine a shot.
However, the cable machine provides continuous resistance throughout the entire range of motion, Artzi says.
That constant tension helps maximize muscle activation, which translates to bigger glutes gains.
But the cable machine is also excellent for advanced lifters looking to up the ante on their glutes.
Youll have better stability
With free weights, youre relying on gravity and momentum to move your muscles.
Its less harsh on your joints
Cable exercises are gentler on the joints compared to heavy barbell lifts.
Thats because, again, they take gravity out of the equation.
Still, cable exercises allow for effective glutes training without adding unnecessary stress to the body, Artzi says.
Using the cable machine can target all three parts from different angles for more balanced muscle development.
certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors
Cable glutes kickback
2.
Cable pull-through
3.
Cable Zercher squat
4.
Cable Romanian deadlift
5.
Cable Zercher curtsy lunge
6.
Cable hip abduction
7.
Cable step-up
8.
Below, Artzi shares some of her top tips for beginners.
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(FYI, starting with light weights is the M.O.
with any workout youve never tried before.)
Then, you could gradually increase the resistance as you become more comfortable with the movement.
To nail down your form, youll want to avoid using momentum to lift the weight, Artzi says.
Maintain proper posture by engaging your core and keep your spine neutral, she says.
Use ankle straps
Many cable machine glutes exercises, like cable kickbacks and hip abductions, require ankle straps.
Using ankle straps gives you better control and helps isolate the glutes more effectively, Artzi says.
Never skip a warmup
No, warmups arent a waste of time.
Artzi says you should always do adynamic warmupbefore using the cable machine.
you could also addresistance bandsto your pre-workout routine.
Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training.
J Strength Cond Res.
2017 Feb;31(2):313-322. doi: 10.1519/JSC.0000000000001493.
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