A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build posterior chain strength, improve hip hinge mechanics, and enhance overall lower body stability.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Crossover Cable Machine
Muscles
Primary
Glute
Correct Form
1. Attach a rope handle to the low pulley of a cable machine. 2. Stand facing away from the machine with your feet shoulder-width apart. 3. Reach down between your legs to grasp the rope handle with both hands. 4. With knees slightly bent, hinge at your hips and pull the rope forward, extending to stand upright. 5. Slowly hinge at your hips to return to the starting position.
Common Mistakes
Avoid rounding your back; maintain a neutral spine throughout the movement.
Pro Tips
1. Drive the movement with your hips, not your arms. 2. Squeeze your glutes at the top of the movement.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance core stability, and improve overall posterior chain activation.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance core stability, and improve overall posterior chain activation.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping build hip strength, improve posterior chain power, and enhance lower body stability and performance.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping build hip strength, improve posterior chain power, and enhance lower body stability and performance.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body alignment.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body alignment.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and hips while improving power, cardiovascular fitness, and overall posterior chain strength.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and hips while improving power, cardiovascular fitness, and overall posterior chain strength.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip stability, and enhance overall lower body power.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip stability, and enhance overall lower body power.
A beginner-friendly lower body exercise that emphasizes the glutes, hamstrings, and inner thighs while helping to build foundational leg strength, improve hip stability, and support better performance in other lower body movements.
A beginner-friendly lower body exercise that emphasizes the glutes, hamstrings, and inner thighs while helping to build foundational leg strength, improve hip stability, and support better performance in other lower body movements.
A beginner-friendly lower body exercise that emphasizes the glutes and hamstrings, helping build foundational strength, improve hip extension power, and enhance overall lower body stability with added machine support.
A beginner-friendly lower body exercise that emphasizes the glutes and hamstrings, helping build foundational strength, improve hip extension power, and enhance overall lower body stability with added machine support.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while improving unilateral strength, balance, and functional lower body stability for everyday movements.
A beginner-friendly lower body exercise that primarily targets the quadriceps, glutes, and hamstrings while improving unilateral strength, balance, and functional lower body stability for everyday movements.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and lower back while helping build foundational strength, improve hip hinge mechanics, and enhance overall posterior chain stability.
A beginner-friendly lower body exercise that targets the glutes, hamstrings, and lower back while helping build foundational strength, improve hip hinge mechanics, and enhance overall posterior chain stability.
An intermediate lower body exercise that primarily targets the glutes, quads, and inner thighs while improving hip stability, balance, and unilateral leg strength.
An intermediate lower body exercise that primarily targets the glutes, quads, and inner thighs while improving hip stability, balance, and unilateral leg strength.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build posterior chain strength, enhance hip stability, and improve overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build posterior chain strength, enhance hip stability, and improve overall lower body control.
An intermediate lower body exercise that emphasizes the glutes and hamstrings while helping to correct muscle imbalances, build unilateral strength, and improve hip stability and control.
An intermediate lower body exercise that emphasizes the glutes and hamstrings while helping to correct muscle imbalances, build unilateral strength, and improve hip stability and control.
A beginner-friendly lower body exercise that primarily targets the outer thighs, hips, and glutes while improving hip stability, lateral strength, and overall lower body control.
A beginner-friendly lower body exercise that primarily targets the outer thighs, hips, and glutes while improving hip stability, lateral strength, and overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build foundational hip strength, enhance core stability, and improve overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build foundational hip strength, enhance core stability, and improve overall lower body control.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body strength and mobility.
A beginner-friendly lower body exercise that primarily targets the glutes and hip abductors while helping to build hip stability, improve pelvic control, and enhance overall lower body strength and mobility.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance glute activation, and improve overall lower body stability.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build hip strength, enhance glute activation, and improve overall lower body stability.
An intermediate lower body exercise that primarily targets the glutes, hamstrings, and hips while building explosive power, enhancing core stability, and improving overall athletic performance.
An intermediate lower body exercise that primarily targets the glutes, hamstrings, and hips while building explosive power, enhancing core stability, and improving overall athletic performance.
An advanced lower body exercise that targets the glutes, hamstrings, and hips while building explosive power, enhancing hip drive, and improving overall strength and conditioning.
An advanced lower body exercise that targets the glutes, hamstrings, and hips while building explosive power, enhancing hip drive, and improving overall strength and conditioning.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip extension, and enhance overall lower body stability and control.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping build strength, improve hip extension, and enhance overall lower body stability and control.
A beginner-friendly lower body exercise that focuses on the glutes, hamstrings, and inner thighs while helping to build foundational strength, improve hip mobility, and enhance balance and stability.
A beginner-friendly lower body exercise that focuses on the glutes, hamstrings, and inner thighs while helping to build foundational strength, improve hip mobility, and enhance balance and stability.
An intermediate-level lower body exercise that targets the glutes, hamstrings, and lower back while helping to build posterior chain strength, improve hip stability, and enhance overall core control.
An intermediate-level lower body exercise that targets the glutes, hamstrings, and lower back while helping to build posterior chain strength, improve hip stability, and enhance overall core control.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping to correct strength imbalances between legs, improve hip stability, and enhance posterior chain control.
An intermediate lower body exercise that primarily targets the glutes and hamstrings while helping to correct strength imbalances between legs, improve hip stability, and enhance posterior chain control.
Crossover Cable Machine
