Pulley Glute Pullthroughs with D Handle
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 × 12-15 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach a D handle to a low pulley and face away from the machine, holding the handle between the legs.
- Step forward until there is tension and soften the knees.
- Push the hips back into a hinge with a flat back.
- Drive the hips forward and squeeze the glutes at the top.
Equipment
- Cable Pulley
- D handle
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.
Try it free in BmarchaiMore glutes & hips exercises
Single Arm Pulley Pullthrough
Intermediate · 3 sets × 10-12 each sideBanded External Hip Rotations
Beginner · 4 sets × 15 each sideStanding External Hip Rotation Warmup Stretch
Beginner · 2 sets × 20 repsSingle Leg Pulley Hip Thrust with Hamstring Stretch
Intermediate · 3 sets × 8-12 each sideBanded frog pump on top of hyperextension
Intermediate · 3 sets × 10-12 repsDeep Squat with Bent Leg Kickback Pulley Knee Strap
Beginner · 4 sets × 10-15 each sideGeneral 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.