Cable Glute Dominant Step-Up
Strengthen & sculpt your glutes with Cable Glute Dominant Step-Ups! Build power & definition. Feel the burn!
The Cable Glute Dominant Step-Up is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and core. You'll need: ankle cuff attachment or cable machine.
Required Equipment
Cable Glute Dominant Step-Up Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Cable Glute Dominant Step-Up Variations and Alternatives
How to do the Cable Glute Dominant Step-Up
Position yourself facing away from a cable machine with the desired weight selected. Fasten the cable attachment around your ankle.
Stand close enough to the machine so that there is tension on the cable.
Place a step or platform roughly one foot in front of you. The height of the step can be adjusted based on your fitness level and mobility but should be high enough to challenge your range of motion.
Stand straight with your feet hip-width apart and your core engaged for balance.
Begin the exercise by stepping forward onto the platform with the leg that is not attached to the cable.
Using the leg on the platform, push through your heel to step up while driving your hips forward. Your trailing leg (the one attached to the cable) should move behind you due to the tension from the machine.
At the top of the step-up, focus on contracting your glutes on the leg that's on the platform.
Slowly step back down to the starting position without losing the tension in the cable.
Complete the desired number of reps on one leg before switching the cable attachment to the other ankle and repeating the movement.
Ensure that you perform the movements in a controlled manner, focusing on the contraction of the glutes rather than using momentum to step up. Adjust the weight according to your ability to maintain good form throughout the exercise.
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Cable Glute Dominant Step-Up FAQs
What muscles does the Cable Glute Dominant Step-Up work?
The Cable Glute Dominant Step-Up mainly works the glutes & hips and hamstrings, with help from the quads and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Cable Glute Dominant Step-Up?
Ankle cuff attachment or cable machine.
Is the Cable Glute Dominant Step-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Glute Dominant Step-Up go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Glute Dominant Step-Up variations and alternatives?
Similar exercises include the Cable Squat, Cable Standing Hip Flexion, Cable Straight-Leg Diagonal Kickback and Cable Supported Single-Leg Hamstring Concentration.
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