Standing Hip Thruster with Pulley Belt
Standing hip-thrust variation using a pulley belt for constant tension on the glutes.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Attach a belt or hip harness to a low pulley and stand facing away.
- Hinge slightly and then drive the hips forward against the resistance.
- Squeeze the glutes hard at the top.
- Return with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Belt or Hip Attachment
Coaching tips
Benefits
Standing hip-thrust variation using a pulley belt for constant tension on the glutes.
Common mistakes
Avoid overextending the lower back or using momentum.
Make it harder
Increase pulley weight or add a pause at the top.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you thrust, inhale as you return.
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
Open the Gate Warm-up (Copy)
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Beginner · 3 sets × 12-15 repsCross single leg hip thruster
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Intermediate · 3 sets × 10-15 repsPulley Kickback with Double D Handle
Intermediate · 3 sets × 10-12 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.