Step by step
- With your back to the low pulley, grab the rope between your legs and take a couple of steps forward.
- With your knees slightly bent, push your hips back, letting the rope pass between your legs.
- Drive your hips forward until you're standing, squeezing your glutes.
- Return slowly by pushing your hips back.
Tip: It's a good exercise for learning the deadlift movement.
Common mistakes
Pulling with your arms
Your arms only hold the rope.
Rounded back
Keep your back straight as you hinge.
Leaning back at the end
Finish upright, without arching your back.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Does it work glutes or hamstrings more?
Both. With your knees a bit more bent, more glutes.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable pull-through to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.