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Grabbing a barbell or a pair of dumbbells may be your go-to for glutes day, but you shouldn’t shy away from the cable machine when you’re trying to build a stronger backside.

Your glutes consist of three main muscles: the gluteus maximus (the largest of the group), gluteus medius, and gluteus minimus, says Or Artzi, CPT, NASM-certified personal trainer and Equinox group fitness instructor. “Using the cable machine can target all three parts from different angles for more balanced muscle development,” Artzi says.

Plus, the cable machine comes with a few extra perks that might just be the golden ticket to perking up your behind.

Below, Artzi shares some of the best cable machine glutes exercises to build a strong booty. Add these moves to complement your tried-and-true compound glutes exercises (like hip thrusts, sumo squats, and deadlifts) for a peach emoji-inspired backside.

The benefits of using a cable machine for glutes workouts

Incorporating cable machine exercises into your next leg-day routine complements other compound movements. Plus, it helps boost glutes activation, and provides a safe yet effective way to train for growth and strength, Artzi says. Here are five reasons to give the cable machine a shot.

1. It offers constant tension

When you’re working out with free weights, you’ll notice that you only feel tension at either the top or bottom of a movement. However, “the cable machine provides continuous resistance throughout the entire range of motion,” Artzi says. That constant tension helps maximize muscle activation, which translates to bigger glutes gains.

2. It’s user-friendly

The cable machine functions on a controlled path, so you won’t have to worry about dropping a weight on your toe or losing your balance during an exercise. That makes the cable machine extra great for beginners or people who are just getting back into lifting after a break.

But the cable machine is also excellent for advanced lifters looking to up the ante on their glutes. “The weight stack on a cable machine is easily adjustable, making it suitable for both beginners and advanced users to gradually increase resistance as strength improves,” Artzi says.

3. You can target your glutes from multiple angles

Cable machines have a wider range of motion than machines, according to a small 2017 study in the Journal of Strength and Conditioning Research. That means they provide you with a multitude of ways to move, depending on where you set the pulley. More variety means you can target the glutes from different angles for balanced muscle development, Artzi says.

4. You’ll have better stability

With free weights, you’re relying on gravity and momentum to move your muscles. On the other hand, “cable exercises require core and stabilizer muscle engagement, which helps improve balance and coordination while strengthening the glutes,” Artzi says.

Not only that, but cable exercises also often focus on unilateral (one-leg-at-a-time) movements, which help correct muscle imbalances, Artzi says.

5. It’s less harsh on your joints

Cable exercises are gentler on the joints compared to heavy barbell lifts. That’s because, again, they take gravity out of the equation. Still, “cable exercises allow for effective glutes training without adding unnecessary stress to the body,” Artzi says.

That makes cable exercises ideal for people with knee or lower back issues, or just anyone looking to add more low-impact exercises to their fitness routine.

“Using the cable machine can target all three parts from different angles for more balanced muscle development.” —Or Artzi, CPT

The best cable machine glutes exercises

Artzi loves adding these exercises as a spicy leg-day finisher. Just make sure to perfect your form with each, and continuously increase the weight or resistance over time to challenge your muscles and stimulate growth.

1. Cable glutes kickback

1. Attach an ankle strap to the low pulley of the cable machine.
2. Stand facing the machine with the strap on your right ankle.
3. Holding onto the cable machine for balance, extend your right leg straight back, squeezing your glutes at the top. Make sure to avoid hyperextending at your lower back.
4. Then return to the starting position.
5. Repeat.

2. Cable pull-through

1. Attach a rope handle to the low pulley of the cable machine.
2. Stand facing away from the machine with the rope between your legs.
3. Hinge at your hips, while keeping your back neutral.
4. Let the rope pull your arms through your legs, then thrust your hips forward to stand tall, engaging the glutes.
5. Repeat.

3. Cable Zercher squat