When it comes to building a strong backside, don’t overlook the cable machine. While barbells and dumbbells are great for glutes day, the cable machine offers a unique way to target all three major glute muscles for more balanced development. Certified personal trainer Or Artzi recommends incorporating cable machine exercises into your routine to complement compound movements like hip thrusts and squats.
Here are some reasons why you should give the cable machine a try:
1. Constant tension: Unlike free weights, the cable machine provides continuous resistance throughout the entire range of motion, maximizing muscle activation for bigger gains.
2. User-friendly: The controlled path of the cable machine makes it beginner-friendly and safe for advanced lifters to challenge themselves.
3. Multiple angles: With a wider range of motion, cable machines allow you to target your glutes from different angles for balanced muscle development.
4. Better stability: Cable exercises engage core and stabilizer muscles, improving balance and coordination while strengthening the glutes.
5. Less joint stress: Cable exercises are gentler on the joints compared to heavy barbell lifts, making them ideal for those with knee or lower back issues.
To get started, try these cable machine glutes exercises recommended by Artzi:
1. 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. Cable deficit reverse lunge
Remember to focus on proper form and gradually increase the weight or resistance over time to continue challenging your muscles. And don’t forget to enjoy the benefits of using the cable machine for a stronger and perkier backside!
