Knee - Pelvic Machine Pull

Physical Therapy First demonstration of Knee - Pelvic Machine Pull

🧾 What you’ll see
Setup — Attach a belt/harness at pelvic height to a cable stack (light load). Stand facing the machine with front foot grounded and the back foot on a slider. Ribs stacked over pelvis, light brace, shoulders relaxed, gaze forward. Step out to light cable tension.
Movement — Glide the back foot straight behind as the front knee bends over the mid-foot. The cable gently assists the descent and cues the hips to move back without trunk collapse. Pause near end range, then press through the front foot to return as the slider comes forward.
Reset — Re-stack posture, let the belt settle, breathe quietly, and repeat before switching sides.

🎯 Coaching cues

“Ribs over pelvis” — soft exhale to stack; avoid arching.

“Tripod foot” — heel heavy, big toe + little toe grounded.

“Let the cable assist—not yank” — smooth tension; you control tempo.

“Knee tracks over 2nd–3rd toe” — no valgus wobble.

“Press + pull” — press through the front leg while the cable gently guides.

💪 Why it helps

Promotes quad-biased knee flexion with controlled tibial translation.

Trains eccentric deceleration and balance without joint jamming.

Encourages lumbopelvic neutrality (less trunk lean/low-back shear).

Helpful for knee-sensitive athletes re-building split-stance strength.

📋 Step-by-step

Belt at pelvic height; step out to light cable tension. Front foot flat; rear foot on slider.

Light brace; inhale to prepare.

Slide back as the front knee bends; pelvis stays level, torso long.

Pause at comfortable depth (no pinch).

Exhale + drive through the front foot to return; bring the slider forward under control.

Maintain smooth rhythm for all reps; switch sides.

⏱️ Dosage

Strength/coordination: 3–4 sets × 6–10 reps/side, 2–3×/week.

Primer: 1–2 sets × 5–6 reps/side pre-run or pre-squat.

Tempo: 2–3s down → 1s pause → 1–2s up. Choose cable load that assists without pulling you off balance.

⚡ Progressions

Increase range (longer slide) while keeping heel heavy and alignment crisp.

Add external load (light dumbbells) once tracking is consistent.

Introduce anti-rotation (band or single-arm press) to challenge trunk control.

Reduce cable assistance over time to build independence.

⬇️ Regressions

Use lighter cable tension and shorter slide distance.

Add finger support on a dowel/wall for balance.

Perform stationary split squat with cable assist (no slider) until steady.

❌ Common errors

Front heel lifts / foot collapses (loss of tripod).

Knee valgus or drifting excessively lateral.

Pelvis hiking/tilting or lumbar extension to “find” depth.

Letting the cable yank you—keep the line taut but quiet.

🧰 Equipment
Cable stack set at pelvic height with belt/harness, furniture slider (or sock/paper plate on smooth floor), optional dumbbells, optional dowel/wall for balance.

🚨 Disclaimer
This video is for general educational purposes and is not a substitute for individualized evaluation, diagnosis, or treatment. By performing these exercises, you agree to consult a qualified provider if you have pain or medical conditions, assume all risks of exercise participation, and understand that viewing this video does not create a therapist–patient relationship with Physical Therapy First. Stop and seek care if you experience sharp pain, numbness/tingling, dizziness, or shortness of breath.

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