You don't need a big machine to train glutes at home. You need one low pulley, one pair of ankle straps, and twenty minutes.
Cable kickbacks are everywhere right now for a good reason. A cable pulls your leg back through a full range, with steady tension the whole way. Free weights can't do that. A pair of ankle straps turns any low pulley into a glute machine — kickbacks, abductions, curls, all with one small attachment.
Key Takeaways
- 5 moves, 3 sets of 12 reps per leg, about 20 minutes total. One pair of ankle straps, one low pulley.
- Move slow. Squeeze for 1 second at the end of every rep. If your lower back does the work, the weight is too heavy.
- Strong glutes carry over to everything — stairs, running, sled pushes, HYROX-style lunges. This is the small muscle group that powers the big days.
The Workout (20 Minutes)
- Warm up 2 minutes: 20 leg swings per leg, 10 hip circles per side, 10 bodyweight glute bridges.
- Move 1 — Cable Kickback: 3 sets of 12 reps per leg. Rest 30 seconds between sets.
- Move 2 — Cable Hip Abduction: 3 sets of 12 reps per leg. Rest 30 seconds between sets.
- Move 3 — Standing Cable Hamstring Curl: 3 sets of 12 reps per leg. Rest 30 seconds between sets.
- Move 4 — Cable Donkey Kick: 3 sets of 12 reps per leg. Rest 30 seconds between sets.
- Move 5 — Cable Hip Adduction: 3 sets of 12 reps per leg. Rest 30 seconds between sets.
- Cool down 2 minutes: walk it out, stretch hip flexors and hamstrings.
Form in 5 Steps
Step 1 — Cable Kickback.
Clip one ankle strap just above your ankle bone and hook it to the low pulley. Face the machine and hold the post with both hands. Keep your hips square and your core tight. Kick the strapped leg straight back until your glute squeezes hard. Hold 1 second. Return slow. Do not arch your lower back or swing your leg with momentum. The power comes from the glute, not the back.
Step 2 — Cable Hip Abduction.
Same setup, but stand sideways to the machine, strapped leg on the outside. Hold the post with the near hand. Lift the strapped leg straight out to the side, foot flexed, until you feel the outer glute fire. Hold 1 second. Lower slow. Keep your hips level — do not lean away from the machine. This move targets the glute medius, the muscle that keeps your hips stable when you run and climb stairs.
Step 3 — Standing Cable Hamstring Curl.
Face the machine, strapped leg behind you. Hold the post for balance. Bend the knee and curl your heel toward your glute, against the cable. Squeeze the hamstring at the top for 1 second. Lower slow. Keep your knees close together and your standing leg soft. If your hip swings forward, the weight is too heavy.
Step 4 — Cable Donkey Kick.
Set up on all fours, facing away from the machine, strap on one ankle. Keep your knee bent at 90 degrees. Press the sole of your foot up and back, as if you are pushing the ceiling with your heel. Squeeze the glute at the top for 1 second. Lower slow. Keep your back flat and your hips square. This bent-knee version hits the glute harder than a straight-leg kickback, with less stress on the lower back.
Step 5 — Cable Hip Adduction.
Stand sideways to the machine, strapped leg on the inside, closest to the pulley. Hold the post with the outside hand. Pull the strapped leg across your body, in front of your standing leg. Squeeze the inner thigh at the end for 1 second. Return slow. Small, controlled reps win here — do not let the cable yank your leg back.
© IRONBAY Fitness. Images not for commercial use.
What You Need
One pair of ankle straps and one low pulley. That's the whole setup. The straps clip onto any cable machine or functional trainer with a carabiner.
Shop IRONBAY Ankle Straps — $12. Padded neoprene cuffs, 9.45" × 3.35", adjustable hook-and-loop fit, dual D-rings for a secure cable connection. Sold as a pair. Shop online now. IRONBAY Fitness opens Nov 1, 2026.
No low pulley yet? The IRONBAY Functional Trainer ($700) gives you dual height-adjustable pulleys for this workout and every cable move in your home gym.
FAQ
Can ankle straps really build glutes at home?
Yes — if you progress. Start with the lowest weight on the stack. When 3 sets of 12 reps feel clean and easy, add a small step of weight. Progressive overload builds muscle, not the size of the machine.
Do I need a full cable machine for this workout?
You need one low pulley. A functional trainer works best, but any cable machine with a low pulley and a carabiner clip does the job.
Why does my lower back feel it more than my glutes?
Two usual reasons: the weight is too heavy, or you are arching your back to swing the leg. Drop the weight, brace your core, and slow the rep down. If pain persists, stop and check with a coach or physio.
How many days per week should I do this workout?
2–3 days per week with at least one rest day between sessions. Glutes recover fast, but they still need rest to grow.
Updated October 17, 2026. New to training or coming back from an injury? Check with a coach or physio before you start.
© IRONBAY Fitness. Images not for commercial use.
