Cable Machine Exercises: Glute Press

Video Transcript

"Glut Press with the Cable Pulley System is a great way to add in resistance . Coming down in your quadruped position on all fours, hands underneath the shoulders, slight bend in the elbows, knees hip width apart. And we're going to take that knee and we're going to bend it. We don't need to take our heel out of align with the knee. We want that ankle and knee and hip to line up in one unit and then we're going to press with the glut and release. Now you're going to peak contraction kick in, there's no sense in involving the back cause we want to work right in that point of attachment of hamstring and glut, right in back of the leg and release. If I come all the way down, I lose that contraction completely. I want to stay where I start, so this is my starting position and then I contract from there and release back to my starting point, not excessively flexing the foot, but you want to keep the heel going towards the ceiling. One to three sets, ten to fifteen reps to fatigue."