Cable Kneeling Thrusters
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Hip-Dominant
Posterior Chain
Functional Strength
Cable-Based
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Cable Machine
Cable Strap/Waist Belt Attachment
Airex Pad or Yoga Mat for Knee Support
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Intermediate
OVERVIEW
Kneeling Cable Thrusters target hip extension using resistance from a cable strap attachment. The setup minimizes joint loading while emphasizing powerful glute drive and core control. This movement is excellent for building posterior chain strength, especially in rehab or athletic prep programs.
MUSCLES WORKED
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Core stabilizers
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Attach a waist strap to a low cable pulley.
Kneel on an Airex pad or yoga mat facing away from the machine.
Walk forward until the strap is taut and you're in a tall kneeling position.
Brace your core and begin the movement by hinging at the hips, allowing your glutes to move back toward the machine.
Thrust the hips forward in a controlled but powerful motion, squeezing the glutes at the top.
Maintain a neutral spine throughout and avoid overarching the lower back.
Repeat for desired reps, maintaining cable tension the entire time.
BENEFITS
Reinforces strong and safe hip hinge mechanics
Builds glute and hamstring strength without spinal loading
Supports improved posture and core stability
Great regression or progression for hip thrusts and deadlifts
COACHING CUES
Push your hips back like you’re loading a spring, then fire forward
Keep the ribs down and the core braced
Drive with the glutes, not the low back
Imagine you're zipping your hips forward into lockout
Notes
Kneeling Cable Thrusters are an effective posterior chain movement using cable resistance to load the glutes and hamstrings. With the hips as the primary driver, this exercise enhances power, strength, and control while sparing the spine-ideal for all training levels.