Execution: |
Set a rope attachment at the very bottom of a cable machine and stand facing away from the machine about 2-3 steps away.
Space your feet just outside of shoulder width apart and straddle the cable, grabbing onto the rope with your palms facing in.
Begin the movement by bending at the knees and hips while at the same time reaching through your legs as far as you comfortably can. Continue lowering yourself until your torso is either parallel to the floor or slightly higher, and then extend through the knees and hips until you are standing upright.
Squeeze your glutes hard at the top, and then repeat.
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Tips: |
- Instead of simply pulling the rope upward using your arms and shoulders, focus on using your hips to initiate the movement instead.
- In order to maximize the activation of the glutes, apply a bit of outward force with your feet throughout the exercise as if you were trying to spread the floor apart. |
