Setup
Attach a rope handle to the low pulley of a cable machine. Stand facing away from the machine with feet shoulder-width apart, reach between your legs to grab the rope with both hands, and walk forward 2-3 steps until there's tension on the cable.
How to do it
- Hinge at the hips and let the cable pull your arms back between your legs while keeping your back flat.
- Drive your hips forward explosively to stand up tall, squeezing your glutes hard at the top.
- Keep your arms straight throughout the movement and let the rope travel with your hips.
- Maintain a slight knee bend and push your hips back rather than squatting down.
- Control the descent by resisting the cable's pull as you hinge back to the starting position.
Watch out for
- ✗Squatting down instead of hinging at the hips, which shifts the work away from the glutes and hamstrings.
- ✗Pulling with the arms or shrugging the shoulders rather than letting the hips do all the work.
- ✗Rounding the lower back during the hinge instead of maintaining a neutral spine position.