Cable Hip Thrust

Cable variation designed to maintain continuous tension and precisely adjust the working angle throughout the range of motion.

• Compound
• Cable
• Beginner

How to do it

• Align the pulley with the direction the load should travel
• Keep the cable taut in the starting position too
• Return slowly without letting the weight stack crash

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Drive up for 1 s to full extension, squeeze 1–2 s at the top, lower for 2 s

Common mistakes

• Standing too close or too far away and distorting the angle
• Letting the load pull the joint during the return

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads

Alternatives

• Hip Thrust
• Cable Glute Kickback
• Barbell Back Squat
• Romanian Deadlift