Standing Hip Thruster with Pulley Belt and Dumbbell Pull
Combines a standing hip thrust with a dumbbell row/pull for full posterior-chain engagement.
Glutes & HipsAdvancedStrengthCompound
At a glance
| Muscles worked | Primary: glutes. Secondary: back, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~34 kcal |
How to do it
- Set up with a pulley belt around the hips and a dumbbell in hand.
- Drive the hips forward while simultaneously performing a pulling motion with the dumbbell.
- Squeeze the glutes and back at the peak.
- Return with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Belt or Hip Attachment
- Dumbbells
Coaching tips
Benefits
Combines a standing hip thrust with a dumbbell row/pull for full posterior-chain engagement.
Common mistakes
Avoid losing form on either the thrust or the pull.
Make it harder
Increase loads or slow the tempo.
Make it easier
Perform the movements separately.
Breathing
Exhale on the thrust and pull.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Banded Lying on Ground Hip Abduction
Beginner · 4 sets × 15 each sideReverse Hyperextension to Frog Pump to Abduction
Advanced · 3 sets × 8-12 repsBent Leg Outer Glute Kickback Pulley Knee Strap
Intermediate · 3 sets × 12-15 each sideKnee Hug Rocking Stretch
Beginner · 3 sets × 10 secondsBodyweight Single Bent Leg Side Raise Off Wall
Beginner · 3 sets × 12-15 each sideBanded Knee High from a Glute Bridge on Bench
Intermediate · 4 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.