Target muscles: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus)
Synergists: Gluteus Maximus, Adductor Magnus, Erector Spinae
Force: Pull Starting position
Grasp the attachment of a low cable pulley. The attachment can be a rope or a stirrup (handle).
Straddle the cable so that your back faces the pulley.
Keeping your legs straight, flex your hips and waist until you feel a mild stretch in your hamstrings.
Step forward until the rope is pulled taut, and stand with your feet shoulder-width apart.
Keeping your legs and arms straight, exhale as you stand up and pull the cable attachment through your legs.
Hold for a count of two and squeeze your glutes.
Inhale as you reverse the motion and return the cable attachment to the starting position, with your hips and waist flexed.
Comments and tips
Keep your neck neutral. Do not stare forward like in the demonstration video.
Do not keep your back straight. Make sure that you flex and extend your waist.
At the top of the movement, do not hyperextend your back.
If new to the straight-leg cable pull-through exercise, start light to give your lower back time to adapt.
See also the
cable pull-through. Straight-leg cable pull-through video