Single Leg Pulley Hip Thrust with Hamstring Stretch
Targets the gluteus maximus with a controlled thrust pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Gluteus maximus. Secondary: Hamstrings, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Set a pulley handle in position and lie or stand as shown for the hip thrust.
- Drive the hips up on one leg to squeeze the glute.
- Extend the other leg to feel a hamstring stretch at the end.
- Return and repeat.
Equipment
- Cable Pulley
Coaching tips
Benefits
Targets the gluteus maximus with a controlled thrust pattern; builds strength, control and mind-muscle connection.
Common mistakes
Overarching the lower back at the top instead of squeezing the glutes.
Make it harder
Add load or a pause at the top.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each sideGeneral 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.