Set a cable pulley to the lowest position and attach a rope handle.
Straddle the cable, facing away from the machine, and grip the rope between your legs.
Step forward a few feet to create tension in the cable, with your feet slightly wider than shoulder-width.
Hinge at the hips, pushing your glutes back while keeping your back flat and knees slightly bent.
Allow the rope to pull through your legs until you feel a deep stretch in your hamstrings and glutes.
Drive your hips forward explosively by squeezing your glutes, returning to a full standing position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |