This exercise primarily targets the glutes and hamstrings, making it an excellent choice for building posterior chain strength and stability.
Here is how to do it:
Attach a rope handle to the cable machine’s low pulley, then select an appropriate weight for the machine.
Stand facing away from the machine with your feet shoulder-width apart. The rope handle should be between your legs. Reach down and grab the rope handle with both hands, palms facing each other. Take a few steps forward to create tension in the cable. Your feet should be firmly planted.
Engage your core and push your hips back while keeping your back flat and knees slightly bent. Exhale as you drive your hips forward, squeezing your glutes at the top of the movement. Stand fully upright at the top of the movement with your glutes and hamstrings fully engaged. Avoid hyperextending your lower back.