Cable Straight-Leg Pull Through
Strengthen your glutes and hamstrings with the Cable Straight-Leg Pull Through! A powerful exercise for a stronger posterior chain.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Cable Straight Legs Pull Through Instructions
Straight handle attachment
Positioning
Set Up the Machine: Adjust the cable machine to the lowest setting and attach the straight handle.
Stand Ready: Stand facing away from the machine with your feet hip-width apart, and grasp the handle with both hands.
Position Your Body: Take a few steps forward to create tension in the cable. Bend slightly at the hips while keeping your back straight. Your torso should be leaning forward at about a 30-degree angle.
Movement
Start Position: Your arms should be fully extended in front of you, holding the handle. Engage your core and keep your head neutral.
Pull Through: Inhale and start the movement by driving your hips forward, pulling the cable handle through your legs.
Stand Upright: As you pull the handle through, stand up straight, thrusting your hips forward and squeezing your glutes at the top of the movement.
Return to Start: Slowly hinge at the hips and allow the handle to move back through your legs to the starting position, keeping the tension on the cable throughout the movement.
Repeat: Perform 10-15 repetitions, ensuring controlled movements and proper form.
Tips
Keep your back straight and shoulder blades pulled back throughout the exercise.
Focus on using your hips and glutes to power the movement rather than pulling with your arms.
Adjust the weight on the cable machine to ensure the exercise is challenging but manageable.