Cable Kneeling Pull Through

1. Set a rope attachment on the lowest pulley and face away from the machine.
2. Kneel on a mat with the rope gripped between your legs, hands in a neutral grip, knees about hip width apart.
3. Shuffle forward until the cable is taut and your torso is upright with hips stacked over knees.
4. Push your hips back toward the machine, letting the rope travel between your thighs while your chest tips forward with a flat back.
5. Feel the stretch in your glutes and hamstrings at the back position, keeping your arms relaxed and straight.
6. Squeeze your glutes and drive the hips forward until you are tall and fully extended, without leaning back.
7. Pause for a hard glute contraction, then repeat.

Common Mistakes

• Pulling with the arms: bending the elbows to drag the rope forward turns the exercise into a weak row. Keep the arms as straight hooks and move the weight only with your hips.
• Rounding the lower back: letting the spine collapse as the hips travel back shifts stress off the glutes and onto the lumbar spine. Hinge with a flat back and stop when the hamstrings reach their stretch.
• Leaning back at lockout: hyperextending the spine at the top fakes a bigger range and pinches the lower back. Finish standing tall on your knees with glutes squeezed and ribs stacked over hips.
• Kneeling too close to the pulley: with a slack cable there is no tension in the front half of the rep. Move forward until the stack stays lifted through the entire movement.