What muscles does the Cable Kneeling Hip Thrust work?

The Cable Kneeling Hip Thrust mainly works the glutes.

How many sets and reps of the Cable Kneeling Hip Thrust?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Kneeling Hip Thrust?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Monster Walk work the same main muscle.

Cable Kneeling Hip Thrust

Kneel facing away from a low pulley with a belt and thrust the hips forward against the cable.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes
Equipment: Cable
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the glutes, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Kneeling Hip Thrust work?: The Cable Kneeling Hip Thrust mainly works the glutes.
What equipment do you need for the Cable Kneeling Hip Thrust?: A cable.
How many sets and reps of the Cable Kneeling Hip Thrust?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Kneeling Hip Thrust?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Cable Kneeling Hip Thrust to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.