12 Best Cable Machine Workouts for a Sculpted, Toned Booty
Cable machine exercises, paired with ankle straps, provide constant tension and precise muscle targeting for building a strong, sculpted lower body. Here are 12 effective cable workouts to transform your glutes and legs:
- Cable Straight Leg Hip Flexions
- Target: Hip flexors, quads, and glutes
- Stand facing away from machine with ankle strap attached
- Raise straight leg forward to 45 degrees
- Control movement back down
- 12 reps per side
Woman performing cable leg hip flexion
- Cable Inner Thigh Pulls
- Target: Adductors and glutes
- Stand sideways to machine
- Pull strapped leg across body
- Focus on inner thigh engagement
- 12 reps each side
- Cable Hip Abductions
- Target: Gluteus medius, outer thighs
- Stand sideways to cable
- Lift leg out to side 45 degrees
- Maintain control throughout
- 12 reps per side
- Cable 45-Degree Kickbacks
- Target: Glutes and hamstrings
- Face machine with ankle strap
- Kick back at 45-degree angle
- Squeeze glutes at peak
- 12 reps each leg
- Cable Standing Leg Extensions
- Target: Quadriceps
- Face away from machine
- Extend leg forward
- Control both directions
- 12 reps per side
- Cable Standing Hamstring Curls
- Target: Hamstrings
- Face machine, bend knee
- Curl heel to glutes
- Maintain stable position
- 12 reps each leg
- Cable Lying Hamstring Curls
- Target: Hamstrings
- Lie face down
- Curl both heels up
- Control movement fully
- 12-15 reps
- Cable Reverse Lunges
- Target: Full lower body
- Face machine, step back
- Keep front knee stable
- Push through front heel
- 10 reps per side
- Cable Lateral Lunges
- Target: Inner thighs, glutes
- Side stance to machine
- Step out to side
- Push back to center
- 10 reps each side
- Cable Squats
- Target: Glutes, quads, hamstrings
- Face machine, feet hip-width
- Squat with cable resistance
- Maintain upright chest
- 10 controlled reps
- Cable Single-Leg Mountain Climbers
- Target: Core, glutes, legs
- Plank position
- Drive knee forward
- Control movement
- 10-12 reps per side
- Cable Donkey Kicks
- Target: Glutes
- Kneel facing machine
- Kick leg up and back
- Squeeze at top
- 10 reps each side
For best results, perform these exercises 2-3 times weekly, focusing on proper form and controlled movements. Progress by adjusting weight, reps, or sets as you build strength and endurance.
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