Basic Rope Pulley Pullthrough V3
Targets the gluteus maximus, hamstrings with a controlled hinge pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus maximus, Hamstrings. Secondary: Lower back, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach a rope to a low pulley and face away from the machine.
- Hold the rope between the legs and step forward.
- Push the hips back into a hinge.
- Drive the hips forward and squeeze the glutes.
Equipment
- Cable Pulley
- Rope attachment
Coaching tips
Benefits
Targets the gluteus maximus, hamstrings with a controlled hinge pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rounding the lower back or turning it into a squat instead of pushing the hips back.
Make it harder
Add load or slow the lowering phase.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Inhale as you hinge back, exhale as you drive the hips forward.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 4 sets × 12-15 repsSingle Leg Upright Hip Thrust with Iso Pulley Row
Advanced · 3 sets × 8-10 each sideKnee Tuck to Straight Leg Abduction Pulley Strap
Intermediate · 3 sets × 10-12 each sideBanded Corner Kickback for Hip Dip Fix
Beginner · 3 sets × 12-15 each sideOpen the Gate Warm-up
Beginner · 1 sets × 20sPulley Straight Leg Kickback with Strap Around Shoe
Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.