Hip Thrust (Cable)

Lower body compound exercise using cable resistance to target glutes and posterior chain.

Instructions

1. Set the cable pulley to a low position and attach a straight bar or pad to the cable.
2. Position yourself seated on the floor with your upper back against a bench or elevated surface.
3. Place the cable bar across your hips, holding it in place with your hands.
4. Bend your knees and place your feet on the ground at about hip-width apart, flat on the floor.
5. Drive through your heels and extend your hips, thrusting your hips upward until your body forms a straight line from knees to shoulders.
6. Squeeze your glutes at the peak of the movement.
7. Slowly lower your hips back down to the starting position with control.
8. Repeat for the desired number of repetitions.

Tips

• Focus on pushing through your heels, not your toes
• Achieve a full hip extension at the top, squeezing your glutes hard
• The cable provides additional resistance to bodyweight hip thrusts
• Keep your neck neutral and avoid hyperextending your lower back
• This is an excellent movement for glute development and strength