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How to do it
- Attach a rope to the lowest setting on a cable stack and face away from the machine.
- Straddle the cable, reach between your legs and take one rope end in each hand.
- Walk forward until the cable is taut, then set your feet about shoulder width apart.
- Push your hips back and hinge forward with a flat back until the rope passes behind your legs.
- Drive the hips forward and squeeze the glutes to stand tall, keeping the arms straight.
- Control the return as the cable pulls you back into the hinge, then repeat.
Common mistakes
- Bending the knees into a squat, which shifts the work from the glutes to the quadriceps.
- Standing too close to the stack, which leaves no tension at the stretched position.
- Pulling the rope with the arms, which turns a hip hinge into a row.
- Arching the lower back at lockout instead of finishing with the glutes.
Muscles worked
- Primary
- Glutes
- Secondary
- AbsHamstrings
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Cable Pull Through work?
- Mainly the glutes. It also works the abs and hamstrings.
- What equipment do you need for the Cable Pull Through?
- It uses a cable machine. Without it, the Dumbbell Feet Elevated Glute Bridge and the Dumbbell Heels Elevated Hip Thrust train the same muscles the same way.
- Is the Cable Pull Through good for beginners?
- GymVim rates it beginner.