Pull ThroughMuscles Worked
The cable pull through works your glutes as you hinge forward and drive your hips through, with your hamstrings loaded in the stretch and your lower back holding a neutral spine. Because the cable pulls you backward, it's an easy way to learn the hip hinge and feel your glutes finish each rep.
PrimaryGlutes
- Equipment
- Cable
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Attach a rope to a low pulley, face away from the machine and walk forward a couple of steps with the cable between your legs.
- Set your feet wider than your shoulders, hold the rope with both hands between your thighs and stand tall.
- Push your hips back with soft knees, letting the rope travel back between your legs while your back stays flat.
- Once you feel a strong stretch in your hamstrings, drive your hips forward to stand up, keeping your arms long.
- Finish tall with your glutes squeezed and your ribs down, then hinge back for the next rep.
Form tips
- Your arms are just hooks: if you find yourself lifting the rope with your shoulders, go lighter and let your hips do the work.
- Stand far enough from the stack that the weight never touches down between reps.
- Don't lean back at the top; finish with your hips stacked under your shoulders.
Why it made the list
No. 4 of 12
Best Glute Exercises
Hip hinge with constant cable tension. Great for teaching the hip hinge pattern. Intense glute squeeze at top.
More glute exercises
See it on your own body map
Log your Pull Through sets in KasMaker and watch your glutes, hamstrings, and lower back fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
