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Cable Glute Dominant Step-Up

IntermediateStrengthTier T3

You stand with a belt around your waist attached to a low cable, facing away from the pulley. You place one foot on a sturdy box, lean forward, and step up while squeezing your glutes at the top. You repeat on the other side.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines, step_box

Gym

  • gym machine + strap or belt + step or plyo box (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Attach the cable to your belt, then step forward to add tension.
  1. A man facing a box, right foot planted on it, torso leaned forward, a taut cable running from a low pulley to a belt at his waist.

    Step 1 of 3

    Facing away from the low cable with the belt secured around your waist, place your right foot fully on the box and lean your torso forward over that leg.

  2. The same man stands on the right foot atop the box with the hip and knee naturally extended, torso gently inclined forward, and left foot hanging free behind the box.

    Step 2 of 3

    Drive through your right heel to rise onto the box; let your torso rise from the deeper hinge as the right hip and knee straighten, then squeeze your right glute at the top.

  3. A man facing a box, right foot planted on it, torso leaned forward, a taut cable running from a low pulley to a belt at his waist.

    Step 3 of 3

    Facing away from the low cable with the belt secured around your waist, place your right foot fully on the box and lean your torso forward over that leg.

Safety Information

Begin with the forward torso lean over the working leg; rise from that deeper hinge as the right hip and knee straighten, retaining a gentle forward inclination without arching backward. If you have a low-back injury, hip injury, or knee injury, ask a physical therapist or physician before attempting this exercise, because it combines a forward hip-hinge with a loaded single-leg step-up against cable resistance. Stop and step back down to the floor with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the step-up. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.