1. Begin by setting a cable station with a rope attachment at the lowest height.
2. Stand facing away from the machine, feet shoulder-width apart, with the rope attachment between your legs. Grasp the rope with both hands and step forward until the weight is lifted off the stack. The starting position should see you leaning forward slightly with a flat back, arms fully extended, and hands through your legs.
3. While keeping your arms straight, brace your core and push your hips back into a hinge movement, allowing your torso to move forward and the weight to move back between your legs.
4. Push your hips forward and squeeze your glutes to pull the cable through your legs, standing upright until you lock your hips out and you are standing tall.
5. Return to the starting position by hinging at the hips and repeating the motion for the desired number of repetitions and sets.
Ensure that the movement is controlled, especially when returning to the starting position to prevent the weight from swinging. Focus on the hip hinge movement, using the glutes and hamstrings to perform the exercise rather than the arms or back.
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