Cable pull through

Category

Legs

Difficulty

Intermediate

Equipment

Cable Pulley Machine

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae, Rectus Abdominis, Obliques

How to do it

1. Stand in the middle of a cable pulley machine with a rope attached at a low position. Hold the handles between your thighs with your back facing the machine, and the cables extending back.
2. Spread your feet just wider than shoulder-width, lean forward, bending at the hips and knees into a semi-squat position, while keeping your back straight and your arms extended.
3. Extend your hips forward to straighten your body, pushing the handles with your thighs.
4. Return to the starting semi-squat position with control. Repeat for the desired number of repetitions.

Form tips

• Avoid using your lower back to lift; the movement should come from your hips.
• Focus on engaging your glutes and hamstrings as you extend your hips.
• Exhale as you extend your hips forward and inhale as you return to the starting position.