About this exercise
The cable pull-through is a hip-hinge exercise that targets the glutes and hamstrings using a low cable behind you. It teaches a strong hip drive and is gentle on the lower back, making it ideal for building glute strength.
Cable pull through
Step by step instructions, muscle activation and variants for the Cable pull through.
EasyGlutes
How to Perform
- Attach a rope to a low pulley and face away from the machine, straddling the cable
- Grasp the rope between your legs and step forward to create tension
- Stand with your feet shoulder-width apart and a slight bend in your knees
- Hinge at your hips, pushing your glutes back and letting the rope travel between your legs
- Drive your hips forward and squeeze your glutes to return to a standing position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Glutes
Secondary
Hamstrings
About the Cable pull through
The Cable pull through is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
