Standing Hip Thrust (Cable)

A standing hip thrust using cable resistance to isolate glute activation. Excellent for developing hip extension strength and glute activation without equipment.

Instructions

1. Stand facing a cable machine with the pulley positioned at hip height behind you.
2. Attach the cable to a single leg using an ankle attachment or hold the handle.
3. Keep your standing leg straight and slightly bend the working leg’s knee.
4. Extend your working hip backward by driving your glute, keeping your torso upright.
5. Achieve full hip extension at the top of the movement.
6. Return the leg to the starting position with control.
7. Complete all reps on one leg before switching sides.

Tips

• Maintain an upright torso and avoid arching your lower back excessively.
• This movement provides excellent glute activation and hip extension strength.
• The constant cable tension ensures engagement throughout the entire range of motion.
• A split stance with your non-working leg forward provides better stability.
• Use higher reps (12-15) to maximize glute activation and endurance.