Single Arm Pulley Pullthrough
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, Obliques |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Attach a handle to a low pulley and face away from the machine.
- Hold the handle with one hand between the legs.
- Hinge the hips back with a flat back.
- Drive the hips forward and squeeze the glutes.
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.
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Intermediate · 3 sets × 8-12 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.