This exercise involves standing with a cable machine and thrusting your hips forward while holding onto the cable handle. It targets the glutes and hip muscles.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the rotator cuff muscles
- Improves shoulder stability
- Helps prevent shoulder injuries
- Improves posture
- Increases range of motion in the shoulder joint
How to perform
- Attach a cable to a low pulley and place a bench perpendicular to the cable.
- Sit on the bench with your back against it and your feet flat on the ground, hip-width apart.
- Place the cable between your legs and hold onto the handle with both hands.
- Lean back slightly and engage your core.
- Thrust your hips forward, squeezing your glutes at the top of the movement.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary