Cable Pull Through – Glute/Hip Hinge Strengthener

Give this move a try to strength your glutes/hips for better jumps, balance, stability, and control of your legs!

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

If you’ve been following us for awhile you’ve heard of the “hip hinge”. I teach it at most of my dance schools as well. It’s the best way to increase glute recruitment for some serious gains. This move is tough to master, but great at continuing to build that strength. Tag someone below you think needs or will enjoy this move!

  • Start by holding a rope attached to a cable machine with the anchor around knee level. Can also use a resistance band anchored the same way. Step out so plenty of space between you & the anchor.
  • Then you’ll hold core tight, spine/head in neutral, allow just slight bend in your knees, as you push your butt toward the anchor. Movement only at the hips. Reach hands toward the anchor without shoulders dropping forward. Go until small pull in hamstrings/glutes. Pause, then return to the start.

You can mix this move into any circuit/workout, or do on its own for some increased hip work. We try to increase the weight when it gets comfortable, typically only 8-14 reps with weights from 40 lb, up to 130+ lb, depending on form and strength.

Move It Monday will feature a new exercise movement for you weekly, for all fitness levels, to help improve your safety and performance, especially with dance.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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