Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Cable Kneeling Pull Through

Target and strengthen your glutes and hamstrings with the Cable Kneeling Pull Through.

Intermediate

Isolation

Pull

45s per set1 min rest

Hips

Cable

Description

A cable exercise performed on your knees that targets the glutes and lower back.

How to Do Cable Kneeling Pull Through

1
Setup
Set the cable pulley to its lowest position and attach a rope handle. Kneel on the floor facing away from the cable machine, a few feet back to ensure constant tension.
2
Setup
Grab the rope attachment with both hands, allowing it to pass between your legs, and position your knees hip-width apart with your feet directly behind you.
3
Setup
Hinge at your hips, pushing your glutes back as far as possible while maintaining a neutral spine and a slight bend in your knees, feeling a stretch in your glutes and hamstrings.
4
Initiate the movement by powerfully driving your hips forward, squeezing your glutes to pull the rope attachment through your legs until your torso is upright and your glutes are fully contracted. Exhale as you drive forward.
5
Slowly reverse the movement by hinging at your hips, allowing the cable resistance to pull your hips back to the starting position while maintaining control and a neutral spine. Inhale as you return.

Tips

Focus on a strong glute contraction at the top of the movement; imagine squeezing a coin between your glute cheeks to maximize activation.
Keep your core engaged throughout the exercise to maintain a neutral spine and prevent your lower back from arching or rounding.
Control the eccentric (lowering) phase, slowly resisting the cable as your hips move back, to enhance muscle growth and improve mind-muscle connection.
Experiment with your kneeling distance from the machine to find the optimal tension and range of motion that allows for a full stretch and contraction.

Common Mistakes

×Rounding the lower back instead of hinging at the hips reduces glute activation and can strain the spine; focus on pushing your hips back and maintaining a flat, neutral spine.
×Using momentum to swing the weight forward rather than driving with the glutes diminishes the exercise's effectiveness; initiate the movement by consciously squeezing your glutes.
×Not achieving full hip extension at the top limits glute contraction; ensure you fully drive your hips forward until your glutes are completely contracted and your pelvis is slightly tucked.

Variations

Compound

Band pull through

Master the Band Pull-Through to powerfully engage your glutes and hamstrings for improved hip extension strength and stability.

Intermediate

HipsGluteus MaximusBand

Isolation

Kneeling Pulse

Strengthen your glutes and lower back with the Kneeling Pulse. This bodyweight exercise effectively targets hip extension for improved stability and power.

Beginner

HipsErector SpinaeBody weight

Compound

Cable pull through

Master the cable pull through to powerfully activate your glutes and hamstrings, building strength and improving hip extension.

Intermediate

HipsGluteus MaximusCable

Compound

Cable Pull Through (with rope)

Engage your glutes and hamstrings with the Cable Pull Through. This effective exercise uses a rope attachment to build powerful hip extension.

Intermediate

HipsGluteus MaximusCable

Related Exercises

Compound

Cable Lying Hip Flexion (Reverse Squat)

Strengthen your glutes and hamstrings with the Cable Lying Hip Flexion. Lie on your back, feet in a cable machine, and push for a powerful reverse squat.

Intermediate

HipsCable

Compound

Cable Standing Hip Extension

Strengthen your glutes and hamstrings with the Cable Standing Hip Extension. This exercise effectively builds hip power and improves lower body stability.

Intermediate

HipsGluteus MaximusCable

Isolation

Cable Lying Single Leg Hip Flexion

Strengthen your hip flexors with the Cable Lying Single Leg Hip Flexion. This isolation exercise targets the iliopsoas for improved core stability and leg

Intermediate

HipsCable

Isolation

Cable Kickback

Strengthen your glutes with the Cable Kickback. This isolation exercise effectively targets the gluteus maximus, improving hip extension and stability.

Intermediate

HipsCable