Cable Pull-Through 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Pull-Through is a functional lower-body exercise that primarily targets the glutes while also engaging the hamstrings as a secondary muscle group. Performed using a cable machine with a rope attachment, this movement emphasizes the hip hinge pattern, making it effective for building strength, power, and stability in the posterior chain. Unlike squats, which bend at the knees, the pull-through focuses on driving the hips back and forward under controlled tension, promoting glute activation and hamstring engagement without excessive stress on the lower back. This makes it a valuable choice for developing strong, well-balanced hips and improving overall athletic performance.
How to Perform
Set the cable machine to its lowest position and attach a rope handle. Select a moderate weight that lets you stay in control throughout the movement, since the goal here is proper glute and hamstring activation rather than lifting the heaviest load.
Position yourself facing away from the machine, standing with your feet slightly wider than shoulder-width apart. Distribute your body weight evenly across your feet, keeping solid contact from heel to toe for maximum stability.
Reach down between your legs to grab the rope with both hands, palms facing each other. Allow your arms to hang naturally while keeping them straight, and maintain a neutral spine so your head, neck, and back form one continuous line.
Brace your core and slowly hinge at your hips by pushing them backward, letting the cable pull your hands through your legs. Keep your knees softly bent but avoid turning this into a squat—this is a pure hip hinge pattern, similar to a Romanian Deadlift.
Lower your torso until you feel a strong stretch through your hamstrings while keeping tension in the rope. Avoid rounding your back at any point; your upper body should move as one unit during the hinge.
From the stretched position, drive your feet firmly into the ground and thrust your hips forward with control, contracting your glutes strongly at the top of the movement. Stop once you’re fully upright—do not lean back or arch your lower back to finish.
Begin lowering again by hinging back at the hips under control, maintaining continuous tension from the cable. Focus on the lengthening phase as much as the lifting, as this enhances both glute and hamstring development.
Perform the exercise with smooth, deliberate movements rather than rushing. Keeping the rhythm steady ensures your glutes and hamstrings stay engaged while minimizing stress on the lower back.
Exhale as you drive your hips forward and inhale as you hinge back down. Proper breathing helps stabilize your core and improves overall performance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on driving the movement through your hips rather than bending at the knees.
Keep your spine neutral at all times to avoid putting stress on your lower back.
Maintain constant tension on the rope instead of letting it go slack at the bottom.
Engage your core throughout the movement for stability and control.
Exhale as you extend your hips forward and contract your glutes at the top.
Avoid overextending your back when standing tall—stop once your hips are fully locked out.
Use a controlled pace on both the upward and downward phases to maximize muscle activation.
Keep your shoulders pulled back slightly to prevent rounding forward during the hinge.
Select a weight that challenges your glutes and hamstrings without compromising form.
Think of the exercise as a “hinge” pattern, not a squat, to target the glutes and hamstrings effectively.
How Not to Perform
Don’t turn the movement into a squat by letting your knees collapse or bend too much — keep a slight knee bend and hinge from the hips so the glutes/hamstrings do the work.
Don’t round or crank your lower back; brace your core and hold a neutral spine so the load stays on the posterior chain, not the lumbar spine.
Don’t pick a weight so heavy that you rely on momentum or back extension — choose a load you can control through the full hinge.
Don’t let the rope go slack at the bottom; keep constant tension so muscles remain engaged and you avoid jerky rebounds.
Don’t pull with your arms or shrug your shoulders — let the hips drive the movement while the arms only guide the rope.
Don’t hyperextend or lean back at the top; finish with hips neutral and a focused glute squeeze without compressing the lower back.
Don’t push off through your toes; drive through your heels/midfoot to increase glute recruitment and maintain balance.
Don’t rush reps or use fast, uncontrolled motion — use a steady tempo with a controlled eccentric (lengthening) phase.
Don’t hold your breath; breathe to stabilize (inhale on the hinge, exhale as you drive the hips forward).
Don’t chop the range of motion into tiny partials — use a full hinge that gives a meaningful hamstring stretch and a strong top-of-movement glute contraction.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
