Hip Thrust with Cable
Set up a cable machine with the pulley positioned low near the floor. Attach an ankle strap or handle to the cable.
Sit on the floor a couple feet back from the machine with your legs extended in front of you. Loop the ankle strap or grab the handle with both hands.
Keep your core engaged and lean back slightly so there is tension on the cable. Your arms should be straight and hands in line with your hips.
Drive your hips up toward the ceiling, squeezing your glutes at the top. Make sure to keep your core tight so your back doesn't arch.
Lower back down with control, stopping just before your glutes touch the floor. Don't let your hips fully relax on the floor between reps.
Keep your knees bent at a 90 degree angle throughout the movement. Avoid locking out your knees at the top.
Go slow and controlled on both the ascent and descent. Use a weight that allows you to focus on proper form and muscle contraction.
Make sure your weight is centered on your shoulders/upper back. Your hips should be doing the majority of the work.
