How to do it
Keep your weight balanced over your midfoot throughout the entire movement.
- 1
Attach a rope to a low pulley and select the appropriate weight.
- 2
Stand with your back to the machine, feet shoulder-width apart.
- 3
Bend at the hips and reach through your legs to grasp the rope with both hands.
- 4
Keeping your arms straight, thrust your hips forward and stand up straight.
- 5
Squeeze your glutes at the top of the movement.
- 6
Return to the starting position by hinging at the hips and keeping your back straight.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your back straight and hinge at the hips to effectively target the glutes and hamstrings.
Common mistakes
- ✕Rounding the lower back during the hip hinge
- ✕Bending the elbows to pull with the arms
- ✕Overextending the lower back at the top