- Target muscles: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus)
- Synergists: Gluteus Maximus, Adductor Magnus, Erector Spinae
- Mechanics: Compound
- Force: Pull
- 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