Glutes · Cable machine

Cable Standing Hip Thrust

The cable standing hip thrust is an accessory exercise designed to isolate the glutes using constant horizontal tension from the low pulley. It works well for lifters of any experience level and fits best in the middle or at the end of a lower-body workout after compound lifts.

Muscles: Glutes
Equipment: Cable machine
Type: Strength
Animation: Women

How to do it

Face away from a cable machine with the handle attached at low position.
Attach an ankle cuff or hold the cable between your legs.
Step forward to create tension.
Push your hips forward, squeezing your glutes hard at full extension.
Return to the starting position with control.
Keep your core tight throughout.

Common mistakes

Hyperextending the lower back at lockout shifts mechanical tension off the glutes and strains the lumbar spine.
Squatting down rather than hinging at the hips shifts the focus to the quads and diminishes glute activation.
Using momentum to jerk the cable forward prevents the glutes from controlling the continuous resistance.

Tips

Pause for a full second at full extension to achieve a strong, deliberate glute contraction.
Keep a soft bend in your knees and push your hips straight backward instead of dropping them downward.
Press firmly through your heels and midfoot to maintain a stable, balanced base of support.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions to target hypertrophy and endurance. Rest 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the cable standing hip thrust safe for the lower back?

Because the line of resistance is horizontal rather than vertical, it places minimal compressive load on the spine. If you experience sharp pain or discomfort, stop the exercise and consult a specialist.

How can this exercise be replicated at home without a cable machine?

You can anchor a heavy looped resistance band around a sturdy, low object behind you and perform the same hip-hinge motion.

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