Hitting The Glute Sweet Spot With Cables

NPC Pittsburgh 2012

If you aren’t gifted with a perfectly round booty, then you might want to check out this routine I put together. The routine is performed exclusively on the cable assembly. You will need ankle cuffs, a circular resistance band, and a rope attachment for the movements featured here.

WARMUP: 3 sets of 30 bodyweight squats (feet slightly wider than shoulder width apart, toes slightly turned out. GO LOW, and only come up part way. Make sure to sit back into the movement instead of leaning forward.

Cable kickbacks with straight leg – 1 set of 20, then 1×12, 3×10.

Cable kickbacks kicking out at a diagonal – 1 set of 20, then 1×12, 3×10. Lead with heel as you kick out.

Cable kickbacks with knee bent – 1 set of 20, then 1×12, 3×10.

Cable rope squats with resistance band around thighs (near knees) and feet slightly wider than shoulder width apart – 5×15.

Cable rope pull throughs – 5×15.

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