The straight-leg cable pull-through is a compound exercise which builds muscle and strength in the hamstrings and glutes, as well as the spinal erectors of the back. Now, this exercise is a great posterior chain movement but the focus is intended for the lower body.
And it’s a great alternative to the stiff-legged deadlift using a barbell or a dumbbell. But the rope keeps constant tension on the rear muscles and this is very beneficial for muscle hypertrophy. The straight-leg cable pull-through is a great exercise option and should be considered as an alternative lower posterior chain movement.
In This Exercise:
- Target Muscle Group: Hamstrings, Glutes
- Type: Strength
- Mechanics: Compound
- Equipment: Cable machine, double rope grip attachment
- Difficulty: Beginner/Intermediate
Exercise Instructions
- Attach a double rope handle to the lowest part of a cable pulley.
- Then, face your back against the machine and grab the rope between your legs with both arms while keeping them nearly straight but with knees slightly bent.
- Now, squeeze your glutes and extend your hips forward while lifting your torso upward until you’re standing straight. Exhale during this portion of the exercise.
- Slowly bend your torso back down until parallel to the floor. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- This movement is similar to a stiff-legged deadlift.
- Keep your knees only slightly bent to protect your joints.
- Use your hips to perform the positive portion of the movement into a standing position.
- The straight-leg cable pull-through works the hamstrings, glutes, and spinal erectors.
Watch: How to do the straight-leg cable pull-through
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