How to Perform

Attach a rope to a low cable and face away from the machine
Straddle the rope, holding it between your legs with straight arms
Step forward a couple of paces for tension
Hinge at the hips, letting the cable pull your hands between your legs until you feel a hamstring stretch
Drive your hips forward explosively to standing, squeezing your glutes hard at the top

Tips

Keep your arms relaxed and straight — this is entirely a hip hinge movement, not an arm pull
No cable machine? Resistance band pull-throughs or kettlebell swings train the same hip-driving pattern
Use a 2-3 second hinge back and an explosive drive forward — the constant cable tension means you need to actively squeeze your glutes against resistance at lockout
Squatting down instead of hinging at the hips is the most common mistake — push your hips straight back with a flat back
Feel the stretch in your hamstrings at the bottom and a powerful glute squeeze at the top — your glutes should be the primary muscle you feel working