Standing Single Leg Hip Thruster with Pulley Belt
Unilateral standing hip thrust that increases glute demand and challenges balance.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~32 kcal |
How to do it
- Attach a belt to a low pulley and stand on one leg facing away.
- Drive the hips forward against the resistance while balancing on the working leg.
- Squeeze the glute at the top.
- Return with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Belt or Hip Attachment
Coaching tips
Benefits
Unilateral standing hip thrust that increases glute demand and challenges balance.
Common mistakes
Avoid rotating the hips or losing balance.
Make it harder
Increase weight or add a pause.
Make it easier
Perform the bilateral version first.
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.
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Beginner · 3 sets × 12-15 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.