Cable Standing Hip Thrust
Description
The cable standing hip thrust is a unilateral glute exercise performed at a low cable pulley with an ankle strap on one leg. You hinge slightly forward, then drive the cabled leg back behind you using glute hip extension. The constant cable tension and standing position make it an excellent glute isolator without lying down.
Muscle Group
Equipment Required
Cable Standing Hip Thrust Instructions
- Attach an ankle strap to a low cable pulley. Strap it around your right ankle.
- Face the cable machine. Hold the machine for balance.
- Lift your right foot slightly off the floor. The cable should be under tension.
- Hinge slightly forward at the hips for leverage.
- Drive your right leg straight back behind you by squeezing your right glute. Keep the leg straight.
- Continue extending until your right thigh is in line with or behind your torso. Squeeze hard at the top.
- Slowly let the leg return forward under control.
- Complete all reps on the right, then switch sides.
Cable Standing Hip Thrust Form & Visual
Cable Standing Hip Thrust Benefits
- Direct glute isolation through hip extension
- Constant cable tension throughout
- Standing position requires no bench setup
- Trains balance and core stability
- Easy to load progressively
- Targets one glute at a time
Cable Standing Hip Thrust Muscles Worked
- Gluteus maximus (primary)
- Hamstrings
- Erector spinae (isometric)
- Core (stabilizer)
