The movement pattern here is the hip hinge, a foundation of most posterior-chain exercises (think deadlift, swing and hip thrust). It’s essential for hitting the hamstrings and glutes as well as boosting hip stability. The pull-through, however, is an easier-to-learn, more universal exercise that allows you to train those backside muscles without overloading pressure on your spine. Plus, this single-leg style increases activation to the working-side glutes and hamstrings and recruits your core for balance.
DO IT: Stand in front of the cable machine at your gym, or loop a resistance band around a stable anchor behind you. Prop your left foot, knee bent, on a bench behind you, grab the band between your legs with your left hand and hinge forward at your hips until your torso is about parallel to the floor (a). Pull the band through as you thrust your hips forward (b). That’s one rep.