30 Minutes Beginner Glutes Workout with Cable Machine
A 30 minutes strength workout targeting your glutes using cable machine equipment. 3 exercises, 13 total sets, designed for beginner lifters.
30 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~455
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Attach an ankle strap to the low pulley on the leg furthest from the machine.
- Stand tall, holding the frame for balance, and brace your core.
- Lift your outside leg directly to the side in a smooth arc — lead with the heel.
Attach an ankle strap to the low pulley and face the machine, holding the frame for balance.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.