A hip-hinge movement pulling the cable through your legs to engage glutes and hamstrings.
- +Constant tension on posterior chain
- +Low spinal load
- +Easy to adjust weight
- –Requires proper hip hinge to avoid back strain
- –Limited heavy loading compared to deadlifts
This exercise targets:
–
Glutes
Hamstrings
Hamstrings
Adductors
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a rope handle on a low pulley; face away and grab it between your legs
- Step forward to create light tension; feet hip-width, toes slightly out
- Soften knees, brace your core, and keep your back flat and chest proud
- Hinge your hips back, letting the rope travel between your thighs
- Keep arms straight and shoulders down; don’t pull with your arms
- Drive hips forward to stand tall; squeeze glutes at the top without arching your lower back
- Control the return, pushing hips back again; keep shins nearly vertical
- Breathe in on the hinge, breathe out as you drive the hips through