Cable Standing Hip Thrust
Sculpt a stronger, firmer backside! The Cable Standing Hip Thrust isolates and strengthens your glutes for maximum results.
The Cable Standing Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. You'll need: ankle cuff attachment or cable machine.
Required Equipment
Cable Standing Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Flexor (iliopsoas); Obliques
Cable Standing Hip Thrust Variations and Alternatives
How to do the Cable Standing Hip Thrust
Attach an ankle strap to a low pulley cable machine.
Fasten the ankle strap to one of your ankles.
Stand facing the cable machine, and take one step back so that the weight is lifted slightly from the stack.
Keep your knees slightly bent, back straight, and core engaged.
Thrust your attached leg back in a controlled motion, keeping your hips square and your upper body as still as possible, focusing on engaging your glutes.
Thrust your leg back until it is aligned with your body, ensuring you fully engage your glutes at the end of the motion.
Slowly bring your leg back to the starting position, with your knees slightly bent.
Perform the desired number of repetitions and then switch legs.
Note: Make sure to keep the movements controlled to prevent injury, and adjust the weight according to your fitness level.
---
Cable Standing Hip Thrust FAQs
What muscles does the Cable Standing Hip Thrust work?
The Cable Standing Hip Thrust mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Cable Standing Hip Thrust?
Ankle cuff attachment or cable machine.
Is the Cable Standing Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Standing Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Standing Hip Thrust variations and alternatives?
Similar exercises include the Cable Kneeling Glute Kickback, Cable Lying Hip Flexion, Cable Lying Single-Leg Hip Flexion and Cable Romanian Deadlift.
Training calculators
Work out the numbers behind your training before your next session.