Pull Through - Basic
Recommendations: 1-3 Sets, 5-10 Reps, 60 Wght
Beginner Glutes Lower Back Strength Cable Machine Pull Compound Gym
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Stand in front of a low pulley cable machine with a rope or handle attached. Face away from the machine. Straddle the cable, with your feet about shoulder-width apart. Bend over and reach between your legs for the cable handle. Keep your knees slightly bent. This is the starting position. With your arms straight, pull the cable handle through your legs until it is in front of you. At the same time stand straight up. Use the power of your hips and glutes, not your shoulders. Exhale during this movement. Return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Facing away from the cable machine, bend over and grasp the handle between your legs.
Stand in front of a low pulley cable machine with a rope or handle attached. Face away from the machine. Straddle the cable, with your feet about shoulder-width apart. Bend over and reach between your legs for the cable handle. Keep your knees slightly bent. This is the starting position.
Step 2
Pull the handle between your legs and stand up straight.
With your arms straight, pull the cable handle through your legs until it is in front of you. At the same time stand straight up. Use the power of your hips and glutes, not your shoulders. Exhale during this movement.
Step 3
Return to the starting position.
Return to the starting position. Inhale during this movement. Stand in front of a low pulley cable machine with a rope or handle attached. Face away from the machine. Straddle the cable, with your feet about shoulder-width apart. Bend over and reach between your legs for the cable handle. Keep your knees slightly bent.