45 Minutes Intermediate Glutes Workout with Cable Machine
A 45 minutes general fitness workout targeting your glutes using cable machine equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand facing away from a low cable, straddling the rope attachment.
- Hinge at the hips, pushing your butt back toward the cable stack.
- Drive your hips forward explosively to stand up straight.
Attach an ankle strap to a low cable or get on all fours for bodyweight version.
Form cues
- Attach an ankle strap to a low cable or get on all fours for bodyweight version.
- Extend your hip to push your foot straight back behind you.
- Squeeze your glute at the peak contraction and hold for 1-2 seconds.
Finish strong — take the last set close to failure.
Form cues
- Attach an ankle strap to the low pulley and face the machine, holding the frame for balance.
- Keep a slight bend in your standing leg and brace your core.
- Kick the working leg straight back by squeezing the glute — do not arch your back.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum general fitness results.