Glutes
Pull Through
A cable hip-hinge exercise where you pull the rope through your legs, training the glutes and hamstrings while teaching a strong hinge.
Energy burned
≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min
Estimate range 20–33 kcal (±25 %)
Muscle mass worked17 %
Effort during a set7.6 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Attach a rope to a low pulley, face away from the machine and take a few steps forward.
- 2Grab the rope between your legs with both hands.
- 3Stand with your feet shoulder-width apart and your knees slightly bent.
How to perform
- 1Push your hips back while keeping your back flat until you feel a stretch in your hamstrings.
- 2Let your arms hang so the rope stays between your legs.
- 3Drive your hips forward to stand tall, squeezing your glutes at the top.
- 4Keep your arms straight throughout.
- 5Repeat with control.
