Hamstrings · Intermediate

Cable Pull-Through

Glutes · also Hamstrings

Equipment: Cable Station, Rope Attachment

How to do it

• Face away from a low pulley, rope between your legs, feet wide
• Brace your core, back flat, knees softly bent
• Push your hips back until you feel your hamstrings stretch
• Drive your hips forward to stand tall
• Squeeze your glutes at the top without leaning back

Common mistake

✕ SQUATTING, NOT HINGING → ✓ HIPS BACK, SHINS STAY VERTICAL

Starting point: 3 sets × 10–15 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: sussex.ac.uk, acefitness.org, training-conditioning.com.