Cable Pull Through

Cable Pull Through


The cable pull through is a strength training exercise that targets the glutes, hamstrings, and lower back. It involves pulling a cable through the legs while maintaining a stable core and proper form.

Muscle Group

Equipment Required

Cable Pull Through Instructions

  1. Stand with your feet shoulder-width apart and place a cable machine behind you.
  2. Attach a rope handle to the cable machine and adjust the height to be just above your knees.
  3. Grab the rope handle with both hands and step forward until there is tension on the cable.
  4. Hinge at the hips and lower your torso until it is parallel to the ground.
  5. Drive your hips forward and stand up straight, pulling the cable through your legs.
  6. Pause at the top of the movement and squeeze your glutes.
  7. Slowly lower the cable back down to the starting position and repeat for desired number of reps.

Cable Pull Through Form & Visual

Cable Pull Through

Cable Pull Through Benefits

  • Targets the glutes, hamstrings, and lower back muscles
  • Improves hip hinge movement pattern
  • Increases hip and hamstring flexibility
  • Can be used as a warm-up or as a main exercise in a lower body workout
  • Low impact exercise that is easy on the joints
  • Can be modified for different fitness levels by adjusting the weight and resistance

Cable Pull Through Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Cable Pull Through Variations & Alternatives

  • Single-leg cable pull through
  • Sumo stance cable pull through
  • Reverse cable pull through
  • Band pull through
  • Kettlebell swing