Male

Cable Standing Hip Thrust

Muscles involved

To master the Cable Standing Hip Thrust, the secret lies in smart progression where proper technique always trumps heavy weight. Start with a lighter load on the cable machine to get comfortable with the cable path and learn how to cleanly target your glutes and hamstrings without straining your lower back. As your balance improves and you achieve a strong peak contraction on every single rep, gradually increase the weight stack on the machine. Keeping this tight control will guarantee steady hypertrophy stimulus in your glutes without sacrificing your posture or form along the way.

How to do it

1. Stand sideways to a cable machine with an attachment adjusted to your ankle. 2. Place one hand on your hip and the other on the machine. 3. Lift the leg with the weight as high as possible backward. 4. Lower the leg controllably to the starting position.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Maintain a slight bend in the supporting knee for greater stability. - Extend your hip by contracting the glute, not by arching your lower back. - Control the descent, resisting the cable's force.