Glutes
Cable Hip Thrust
The Cable Hip Thrust is a strength exercise on a cable machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 50%, gluteus medius 10% and hamstrings (biceps femoris) 10%.
How to do it
- Set the pulley to the lowest position and place a flat bench side-on about two metres in front of the machine.
- Put on a hip belt, sit with your upper back against the bench facing the machine, and clip the cable to the front of the belt.
- Set your feet flat, hip-width apart, and rest your hands on the belt chain or your hips.
- Drive through your heels and raise your hips until your torso and thighs form a straight line.
- Squeeze the glutes at the top, then lower your hips under control until they nearly touch the floor.
Tips
- Shift back toward the bench until the cable is taut before the first rep.
- Keep the chin tucked so the movement stays at the hips.
Common mistakes
- Letting the cable pull the hips toward the machine instead of down.
- Arching the lower back to finish the rep.
- Letting the stack crash between reps.
Muscles worked by the Cable Hip Thrust
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Cable Hip Thrust alternatives
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Cable Hip Thrust work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Cable Hip Thrust good for beginners?
The Cable Hip Thrust is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.
What is a good alternative to the Cable Hip Thrust?
For example the Dumbbell Glute Bridge, Glute Drive Machine and Dumbbell Hip Thrust. They train mostly the same muscles, some with different equipment.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.