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Cable Glute Dominant Step-Up

Glutes QuadsHamstringsAbs Compound Cable machineBox or step
Demo (loops)

How to do it

Starting position

  1. Place a box in front of the low pulley and hold the handle with both hands.
  2. Place one foot on the box.
  3. Push your hips back and hinge your torso forward.

Movement

  1. Press through the heel of the foot on the box to step up.
  2. Squeeze your glutes briefly at the top.
  3. Slowly step down with your back foot first.
  4. Complete the target reps and switch legs.

Breathing

Exhale as you step up, inhale as you step down.

Cautions

  • If you kick off with your bottom foot, your glutes won't work. Push only with the foot on the box.
  • If your knees cave in, push them out in the direction of your toes.

Exercise info

Primary musclesGlutes
Secondary musclesQuads · Hamstrings · Abs
EquipmentCable machineBox or step
Movement patternLunge
Rep range8–12 reps (one side at a time)
3 similar exercises

Representative exercise: Cable Glute Dominant Step-Up

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.