Cable Kneeling Pull Through
Description
The cable kneeling pull-through is a glute isolation exercise performed in a tall kneeling position facing away from a low cable. You hinge at the hips and pull the cable through between your legs by driving your hips forward. The kneeling position removes the quads, isolating the glutes and hamstrings.
Muscle Group
Equipment Required
Cable Kneeling Pull Through Instructions
- Set a cable pulley to the lowest position. Attach a rope handle.
- Kneel facing away from the cable. Pass the rope between your legs from behind.
- Grip both ends. Kneel tall. The cable should be taut.
- Hinge at the hips, pushing your butt back. Let the cable pull your hands back between your legs.
- Drive your hips forward by squeezing your glutes.
- Return to tall kneeling with hips fully extended.
- Squeeze your glutes hard at the top.
- Aim for 12 to 15 reps per set.
Cable Kneeling Pull Through Form & Visual
Cable Kneeling Pull Through Benefits
- Isolates the glutes without quad involvement
- Kneeling removes leg drive
- Constant cable tension throughout
- Teaches proper hip hinge mechanics
- Easy to load progressively
- Excellent glute activation exercise
Cable Kneeling Pull Through Muscles Worked
- Gluteus maximus (primary)
- Hamstrings
- Erector spinae
- Core (stabilizer)
Cable Kneeling Pull Through Variations & Alternatives
- Cable Pull-Through (standing)
- Band Pull-Through
- Barbell Hip Thrust
- Kneeling Hip Extension
- Kettlebell Swing
