The Best Glutes Exercises

At the cable machine

Putting our glutes to work


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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


Kneeling bent leg lifts on bench at cable machine glutes gym exercise for women butt workout gluteals .gif

On point.

Strong.

Bent-leg glute kickbacks

At the cable machine

Kneeling on a bench

What it works:

  • All the glutes

Who its for:

  • Everyone

  • Especially good for women

Pros:

  • Works the glutes from start to finish

Cons:

  • None…but may be difficult to balance for beginners

  • Set up takes a minute

What it does:

  • Makes us legit sexy

How to do it:

  • As per gif

  • Keep the leg mostly straight (this is the stiff-leg version)


standing cable back leg lifts for glutes gym butt workout gluteal exercise.gif

Lifts the butt and makes it perkier

Standing cable leg raises: back

At a cable machine

What it works:

  • The upper glute

Who its for:

  • People who want a round backside (not square or flat)

Pros:

  • Easy to learn

  • Fun

Cons:

  • None

What it does:

  • Makes them glutes glorious

How to do it:

  • As per Gif

  • Lift as high as possible

  • Keep the weight medium (not too heavy or light)


Kneeling straight leg lifts on bench at cable machine butt exercise for women glutes workout firm bum.gif

Stronger.

Rounder.

Firmer.

Kneeling Straight leg Lifts on a bench

What it works:

  • So much glutes

Who its for:

  • Great for when you finish your workout and want to work them glutes more

Pros:

  • Simple to learn

  • Works the core

Cons:

  • None

  • Might require balance

  • Might require practice (for beginners)

  • Set up takes a minute

What it does:

How to do it:

  • As per gif

  • Be sure to bend the knee (this is the bent leg version)


standing side leg lifts at cable machine how to exercise side of the hips medial glute saddlebags for women workout.gif

Works the side butt

Standing leg raises: sideways.

At a cable machine

With an ankle strap.

What it works:

  • Side of the thigh

  • Side of the butt

Who its for:

  • People who want to do more legs

Pros:

  • Simple to learn

  • Good stretch

  • Great for athletes, runners and dancers

Cons:

  • Might not be good for people with I.T. Band pain

What it does:

  • Works them side hips

How to do it:

  • As per GIF

  • Use a ankle attachment for the cable machine


More Exercises to come in the future


About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.