Pull Through

A hip extension exercise using cable resistance that targets the glutes and hamstrings by driving the hips forward from a bent-over position.

Instructions

1. Begin standing a few feet in front of a low pulley with a rope or handle attached, facing away from the machine and straddling the cable.
2. Set your feet wide apart and keep your arms straight throughout the movement.
3. Reach through your legs as far as possible by bending at the hips while keeping your knees slightly bent.
4. Drive through your heels and extend your hips to stand straight up in a controlled manner.
5. Squeeze your glutes at the top of the movement to maximize contraction.
6. Return to the starting position by bending at the hips again.
7. Repeat for the prescribed number of repetitions.

Tips

• All motion should originate from the hips, not from pulling with the shoulders.
• Keep your torso upright at the top and avoid hyperextending your lower back.
• Maintain a slight knee bend throughout to protect your lower back joints.
• Increase the cable weight gradually as your technique improves.
• This exercise is excellent for building glute strength and power for athletic movements.