Pulley Forward Fold for Back, Glutes and Hamstrings
Targets the hamstrings, gluteus maximus, lower back with a controlled fold pattern; builds strength, control and mind-muscle connection.
LegsIntermediateStrengthFold
At a glance
| Muscles worked | Primary: Hamstrings, Gluteus maximus, Lower back. Secondary: Lats |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Fold |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold the pulley handles and stand tall.
- Hinge forward into a fold with a long back.
- Feel the stretch through the back, glutes and hamstrings.
- Return to standing.
Equipment
- Cable Pulley
Coaching tips
Benefits
Targets the hamstrings, gluteus maximus, lower back with a controlled fold pattern; builds strength, control and mind-muscle connection.
Common mistakes
Rushing the reps or letting the form break down.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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