Cable Hip Thrust

The cable hip thrust attaches a cable around the hips for continuous tension through the hip thrust movement. Unlike the barbell version, the cable maintains resistance throughout the full range.

Intermediate 💪 Glutes Compound Hinge
3
Sets
12–15
Reps
90 sec
Rest
Compound
Type
🏋️ Cable🏋️ Bench
Cable Hip Thrust — start and finish positionsSTARTFINISH
Cable
Glutes Intermediate Compound
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Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Highlighted muscles

How To Perform

  1. 1 Set the cable to a low position with a waist attachment.
  2. 2 Sit against a bench with the cable running across the hip crease.
  3. 3 Drive hips up to full extension against the cable tension.
  4. 4 Return under control.

Form Cues

  • ✓ Full hip extension — squeeze glutes at the top.
  • ✓ The cable provides constant tension unlike a barbell.

Common Mistakes

  • ✗ Not reaching full hip extension.
  • ✗ Cable angle interfering — adjust pulley height.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Hip Thrust, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Hip Thrust? These alternatives target the same muscles:

Barbell Hip Thrust
Glutes · Intermediate
→
Cable Glute Kickback
Glutes · Beginner
→
Glute Bridge
Glutes · Beginner
→

Swap Cable Hip Thrust for something else

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Where This Exercise Fits

FAQ

How many sets of Cable Hip Thrust should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Hip Thrust target?▾
Cable Hip Thrust primarily targets the Glutes. Secondary muscles include Hamstrings.
Is Cable Hip Thrust good for beginners?▾
Cable Hip Thrust is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Cable Hip Thrust, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.