Cable Standing Hip Thrust
- Zielmuskel
- —
- Equipment
- Leverage machine
- Körperregion
- Hips
- Typ
- Strength
The cable standing hip thrust is a hip-dominant strength exercise that targets the glutes and the rest of your hip extensors. Performed standing on a leverage machine, you drive your hips forward against the resistance, making it a joint-friendly way to build glute strength and hip-extension power without loading your spine.
Cable Standing Hip Thrust: So führst du sie aus
- 1Set the resistance on the leverage machine and position the pad against the front of your hips, just below the hip bones.
- 2Stand tall facing the machine with your feet roughly shoulder-width apart and a soft bend in your knees.
- 3Grip the handles or frame for support and brace your core, keeping your spine neutral.
- 4Hinge at the hips and push your glutes back, letting the pad travel back with you under control until you feel a stretch through the back of your hips.
- 5Drive your hips forward by squeezing your glutes, pressing into the pad until your hips reach full extension.
- 6Pause briefly at the top with your glutes fully contracted and your torso upright.
- 7Lower back to the start under control, resisting the pull of the machine through the full range.
- 8Complete your reps, then return the load to the rest position safely.
Technik-Tipps
- Lead the movement with your hips, not your lower back — think of pushing your hips forward rather than leaning your chest back.
- Squeeze your glutes hard at the top and hold for a beat to maximize tension on the hip extensors.
- Keep your core braced and ribs down throughout so the work stays in your hips instead of your spine.
- Control the return phase rather than letting the machine snap your hips back, keeping constant tension on the glutes.
Häufige Fehler
- Arching the lower back to finish the rep, which shifts load onto the spine and risks strain instead of working the glutes.
- Bending the knees too much and turning the movement into a squat, which takes tension off the hip extensors.
- Using too little range and barely moving the hips, which limits glute activation and stunts progress.
- Rushing the lowering phase and letting the resistance yank you forward, losing control and muscular tension.
Häufig gestellte Fragen
What muscles does the cable standing hip thrust work?
It mainly works the glutes and the other hip extensors as you drive your hips forward into the pad. Your core also works to keep your spine stable throughout the movement.
Is the cable standing hip thrust good for beginners?
Yes. Because you perform it standing on a leverage machine without loading your spine, it is a beginner-friendly way to learn hip extension and build glute strength. Start light and focus on a controlled, full-range hip drive.
How many sets and reps should I do?
For building glute strength and size, 3–4 sets of 10–15 reps works well. Use a load you can control through a full range while still squeezing hard at the top of each rep.
Where should I feel this exercise?
You should feel it in your glutes and the back of your hips, especially at the top of each rep. If you mostly feel it in your lower back, reduce the range or load and focus on driving from the hips.
