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on the knees glute pulley pullthroughs

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 on the knees glute pulley pullthroughs.
  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

Bodyweight Single Bent Leg Side Raise Off Wall 2

Beginner · 3 sets × 12-15 each side

Knee Tuck to Straight Leg Abduction Pulley Strap

Intermediate · 3 sets × 10-12 each side

Behind the Back Kick and Toe Tap

Beginner · 4 sets × 15 each side

Modified Figure 4 Stretch

Beginner · 3 sets × 10 seconds

Hip Stretch Glute Lunge

Beginner · 5 sets × 12 each leg

Banded Lying on Ground Straight Leg Kickback

Beginner · 4 sets × 15 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.