Using The Cable Machine For Glutes
Since venturing on the journey to grow my glutes, i have tried every machine in my gym to experiment with what increases contact the most. I had always thought that the cable machine was used for arms however, after a lot of moves ending up in me stumbling over, i have discovered two exercises that i now always include in my routine.
1) Donkey kicks - Donkey kicks are a staple glute exercise , however the only way to use additional weight is to put a dumb bell on the back of the knee but this takes a lot of balance! Using the heel cup on the cable machine, you can fasten it around the ankle to kick back. Typically i start on 55lbs with ten reps, 70lbs with ten reps and then 85lbs with all i can manage. You should be bent slightly at a 45 degree angle with your hands holding onto the cable machine for balance if needed.
2) Squats - I struggle immensely with squats, my knees are always over my toes and i cannot hold myself up at all. Using the tricep rope at the bottom, pull back the cable until you're about ten feet from the machine and dip into the squat position ensuring you squeeze on the way up. Typically i use a mid weight (around 70lbs) for this move as it helps keeps me from falling over backwards.
3) Pull Through - Again using the tricep rope, keep your back to the cable machine in a wide stance and pull the rope from between your feet. Pull it all the way up to the height of your belly button and squeeze your glutes and then release it slowly back through and repeat for 10 reps. I find this gives me the least contact so i would put this movement first to warm up the area.
I hope these exercises find their way into your next gym routine!