You want that round and firm booty? Try our Cable Workout for Glutes and Legs that will make your butt more defined and perky. Perfect for the beach!
Perform this workout alone or add some exercises along with a leg press for gluteus and other exercises to your regular routine like the ones you do on the best hybrid elliptical.
Cable Workout For Glutes and Legs
Make your squats, lunges and deadlifts more challenging adding the resistance. Moreover, working just with one machine will also save your time.
Note: To prevent weight stack smashing into itself, stand far enough out of the cable machine.
1) Cable Squats
- Stand in front of the machine with a straight bar or rope attached. Step back so there is some tension in the cable and squat. Pause a bit, stand and repeat.
- Do 20 squats.
2) Cable Lunges
- Stand a bit far away in front of the machine holding a D handle. Step back lowering your knee in a lunge position. Hold a bit and return to the starting position.
- Repeat 20 times with each leg.
3) Cable lateral Lunges
- Start off setting up an ankle strap or cable onto a low pulley cable machine and attaching it to your left ankle.
- Make a wide step out to the side, bend your knee into a lunge. Pause and return to the starting position.
- Do 20 repetitions with each leg.
4) Cable Kickbacks
- Start off setting up an ankle strap or cable onto a low pulley cable machine and attaching it to one of your ankles.
- Stand in front of the machine and place your arms against it for support.
- Slowly kick the weighted leg backward, extending it as far as you can, feeling a stretch in your calf and hold for a count.
- Return back to the starting position.
- Do 12 repetitions.
5) Cable Step-Ups
- Put a box or a bench a few feet in front of the cable machine.
- Stand with your face away from the machine in front of the box or any other elevation (it should be stable) holding a rope behind you.
- Step up with one leg keeping a 90 degree angle.
- Step back down with the same leg. Repeat 12-15 times with each leg.
Note: Keep your back straight.
6) Cable Deadlifts
- Start off by attaching a bar to a low pulley cable machine and standing in front of it with your feet shoulder width apart and back straight.
- Bend down and grab the bar with an overhand grip and slowly lift the bar up towards upper thigh level, keeping your back, arms and legs straight through the motion.
- Hold this position for a count then return back to the start. Do 12-15 repetitions.
7) Cable Pull Through
- Face away from a cable machine with your legs spread, knees bent and feet turned out slightly. Reach through your legs to grasp the D-handle or rope attachment and stand up straight.
- Lower your upper body by stretching through your legs, then return to the starting position. Repeat 20 times.
8) Cable Abductors
- Start off setting up an ankle strap or cable onto a low pulley cable machine and attaching it to your left ankle.
- Raise your left leg out to the side. Pause and squeeze for two seconds before slowly lowering.
- Repeat 10-12 for each leg.
9) Cable Adduction
- Start off setting up an ankle strap or cable onto a low pulley cable machine and attaching it to your left ankle. This is going to be a working leg.
- Pull the leg with the ankle cuff in front of the far leg by using the inner thighs.
- Repeat 10 times.
10) Forward Leg Extension
- Start off setting up an ankle strap or cable onto a low pulley cable machine and attaching it to your right ankle.
- Stand with your back to the machine. Make a 90 degree angle and extend the leg making a straight line while keeping your body straight.
- Perform 10 times.
11) Hamstring Curl
- Start off setting up an ankle strap or cable onto a low pulley cable machine and attaching it to one of your ankles.
- Stand in front of the machine and place your arms against it for support.
- Pull a cable back using your hamstring muscle. Pause a bit and lower your ankle back to a starting position.
- Do 20 reps.
If you have no time, check our 7 minutes to a sexy butt workout with VIDEO or one of the Victoria’s Secret Angel Doutzen Kroe’s butt workout to build the Angel’s booty.