Hip Thruster with Pulley and Hyperextension
Hip thruster with pulley and hyperextension
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 4 sets × 20-30 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Set up pulley
- Step 2: Thrust hips up
- Step 3: Squeeze glutes
- Step 4: Add hyperextension
- Step 5: Lower with control
Equipment
- Cable machine optional
Coaching tips
Benefits
Hip thruster with pulley and hyperextension
Common mistakes
Arching lower back
Make it harder
Heavier resistance
Make it easier
Bodyweight version
Breathing
Exhale thrusting
Build a workout with this exercise
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.