Description

The cable pull through with rope is a great exercise for targeting the glutes and hip flexors.

Starting Position

Stand facing away from the cable machine with the rope attachment set low. Grab the rope with both hands, step forward, and hinge at the hips.

Technical Execution

Drive the hips forward, engaging the glutes, and stand up tall. Control the movement on the way back down, keeping tension in the glutes.

Range of Motion

Focus on a full range of motion, allowing the hips to hinge back as far as comfortable, and fully extend at the top of the movement.

Variations

Variations can include using a different attachment on the cable machine or changing the foot position for different emphasis on the glutes.

Common Mistakes

Common mistakes include rounding the back, pulling with the arms, and using too much weight.

Practical Advice

Focus on hinging at the hips, keeping the back straight, and squeezing the glutes at the top of the movement.

Additional Notes

Make sure to maintain tension in the glutes throughout the exercise for maximum effectiveness.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

glutes

Secondary Muscles

hip flexors