It is often believed that a few squats and a hip thrust are enough for firm buttocks. In reality, the gluteus maximus, gluteus medius, and gluteus minimus each react at specific angles. Without a strategy, a game will always remain less shapely.
The low pulley machine offers a simple solution: just one device, an ankle strap, a few adjustments, and the entire area can be targeted. But again, it all depends on how you place the cable and the stand.
Why Strong Glutes Respond So Well to the Pulley
Working your muscular glutes on the pulley has become a classic, because the tension remains continuous. Unlike free weights, the load does not “fall” at the bottom of the movement: the cable pulls from the start of extension to maximum contraction.
This horizontal or diagonal traction limits the intervention of the lumbar and hamstrings. On a pulley kickback or a pull-through, the effort comes mainly from the hip, which favors the work of the gluteus maximus and the entire posterior chain.
Pulley kickback: the easy exercise that targets all the glutes
For the basic version, attach a strap to the ankle, adjust the pulley to its lowest position, lean your torso slightly and move your heel back with your leg almost straight. The hip opens backwards without arching, which especially places the gluteus maximus under tension. Some coaches adjust the cable output to knee height and slightly turn the toe outwards to accentuate the activation.
For the top of the buttocks, the pulley remains at the bottom, the leg rises to the side and slightly back, around 45°, tip turned outwards. And then, for the gluteus medius and minimus, position yourself in profile, supporting leg in front of the cable, and raise the working leg to the side, foot pointing forward as if in a standing hip abduction.
Pulley glutes program: sets, adjustments and errors
A session can revolve around these three angles, supplemented by the abduction and pull-through described on the pulley programs. For the lower body, the following landmarks often serve as a basis:
- Kickback: 4 sets of 12 to 15 repetitions, 60 seconds of rest.
- Abduction: 3 sets of 15 to 20 repetitions, 45 seconds of rest.
- Pull-through: 3 sets of 10 to 12 repetitions, 90 seconds of rest.
The technical details remain decisive: moderate load, controlled amplitude, comfortable ankle strap and very stable support foot, possibly slightly elevated. The same attention exists in the home exercises described by sports coach Anouk Hamel, who explains on Instagram: , according to Femme Actuelle. She also advises to keep your head, she adds.
Does the kickback use all the glutes?
Yes, the variations target gluteus maximus, medius and minimus.
How many series to plan for?
The plans cite three or four series.
How to avoid back pain?
Keep the column neutral and a moderate load.
