Chin Down Pulley Glute Goodmornings
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 | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold the pulley handle and tuck the chin gently.
- Hinge at the hips with a flat back.
- Keep the chin down and the spine long.
- Drive the hips forward to stand.
Equipment
- Cable Pulley
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.
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Beginner · 1 sets × 20sGeneral 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.