Cable Pull Through
Description
The cable pull-through is a hip-hinge exercise performed at a low cable pulley with a rope attachment. You stand facing away from the cable, pass the rope between your legs, and hinge forward and back to load the glutes and hamstrings. The cable provides constant tension and peaks at the lockout, making it one of the best glute exercises.
Muscle Group
Equipment Required
Cable Pull Through Instructions
- Attach a rope to a low cable pulley. Stand facing away from the machine, straddling the cable.
- Reach between your legs and grip the rope with both hands.
- Step forward until the rope is taut. Stand with feet slightly wider than hip-width apart.
- Hinge forward at the hips, letting the rope pull your hands back between your legs. Keep your back flat.
- Feel a stretch in your hamstrings. Brace your core. Knees stay slightly bent throughout.
- Snap your hips forward by squeezing your glutes hard. Stand fully tall at lockout.
- The cable tension peaks at lockout, loading the glutes maximally at full hip extension.
- Lower under control. Repeat for 12 to 20 reps per set.
Cable Pull Through Form & Visual
Cable Pull Through Benefits
- Constant cable tension peaks at glute lockout
- Excellent glute and hamstring developer
- Teaches the hip-hinge pattern effectively
- Easier on the lower back than barbell hip hinges
- Easy to load progressively
- Useful for learning the hip hinge before deadlifts
Cable Pull Through Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Adductors
- Core (stabilizer)
Cable Pull Through Variations & Alternatives
- Resistance Band Pull-Through
- Kettlebell Swing
- Barbell Romanian Deadlift
- Barbell Hip Thrust
- Single-Leg Cable Pull-Through
