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glute pull through with D handle pulley

Strengthens glutes

Glutes & HipsBeginnerStrengthPull

At a glance

Muscles workedPrimary: glutes. Secondary: hamstrings, core
Muscle groupGlutes & Hips
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for glute pull through with D handle pulley.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens glutes

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More glutes & hips exercises

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Single Leg Iso Squat with Bent Leg Kickback

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Knee Hug Rocking Stretch

Beginner · 3 sets × 10 seconds

Lying Hip Opener Stretch P2

Beginner · 3 sets × 10 seconds

Banded Internal Hip Rotation P2

Beginner · 4 sets × 15 each side

Banded Alternating Box Step Ups

Intermediate · 3 sets × 8-12 each side

General 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.