D Handle Pulley Pullthrough with Calf Raise
Targets the gluteus maximus, calves with a controlled hinge pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus maximus, Calves. Secondary: Hamstrings, Lower back |
|---|---|
| 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 a D handle between the legs with the pulley behind you.
- Hinge back into the pullthrough.
- Drive up and finish with a calf raise.
- Lower the heels and repeat.
Equipment
- Cable Pulley
- D handle
Coaching tips
Benefits
Targets the gluteus maximus, calves 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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Intermediate · 3 sets × 15-20 repsGeneral 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.