Glutes · Glute isolation
Belt Hip Thrust
The Belt Hip Thrust mainly trains your glutes. Also working: hamstrings.
Both cables
Flat bench
Hip/dip belt
Stable
How to do it
- Shoulder blades against the edge of the flat bench, feet planted hip-width apart
- Chin to chest, keep your ribs down
- Drive your hips up until your torso and thighs form a straight line
- Squeeze your glutes hard for two seconds at the top, lower slowly
Coach’s tip
Set the bench crosswise between the towers so the cables run straight down beneath your hips. At the top your shins should be vertical: then your glutes do the work, not your hamstrings.
Setup
Pulley
Both pulleys at the bottom
Grip
Both cables on the dip belt, belt in your hip crease
Load
Both cables
Needs two cable towers
You need
Flat bench, Hip/dip belt
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (glute isolation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Belt Hip Thrust work?
Mainly the glutes. The hamstrings help.
How do I set up the cable machine for the Belt Hip Thrust?
Pulley: Both pulleys at the bottom. Grip: Both cables on the dip belt, belt in your hip crease. You also need: Flat bench, Hip/dip belt.
Can I do the Belt Hip Thrust on a single cable tower?
Not like this. The Belt Hip Thrust needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable Glute Kickback and Cable Hip Abduction instead.
What can I do instead of the Belt Hip Thrust?
For the same movement: Cable Glute Kickback, Cable Hip Abduction and Single-Leg Glute Bridge. In DCFT you swap with one tap.
DCFT
The Belt Hip Thrust in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.