Exercise
Cable Pull Through
The Cable Pull Through is a cable-based hip hinge exercise that trains the glutes and hamstrings with constant tension and low spinal load.
Cable Pull Through
The Cable Pull Through is a lower-body exercise performed on a cable machine, where the load comes from behind the body. This setup naturally guides the hip hinge movement and allows you to train hip extension without placing weight directly on the back or shoulders.
The exercise mainly works the glutes, with the hamstrings assisting as the hips move back and forward under control. The cable keeps tension consistent from start to finish, while the midsection and upper body stay steady to support balance and alignment during the movement.
Cable Pull Through fits well as an accessory in strength or muscle-building programs, especially alongside squats or deadlift variations. It is a useful choice for adding focused glute work, improving hip drive, or increasing training volume with less overall strain compared to heavier barbell lifts.
How to Perform the Cable Pull Through
- Position the cable machine with the rope attachment at the lowest setting and stand facing away from the machine with your feet shoulder-width apart.
- Step forward to create tension in the cable, hinge at your hips and reach between your legs to grasp the rope attachment with both hands.
- Maintain a neutral spine with a slight bend in your knees, engage your core, and ensure your weight is centered in the middle of your feet.
- Inhale and begin the movement by pushing your hips backward while keeping your chest up and shoulders pulled back.
- As you hinge forward, allow the weight to pull the rope between your legs, stopping when your torso is nearly parallel to the floor while maintaining the natural curve in your lower back.
- Exhale as you reverse the movement by driving your hips forward powerfully, squeezing your glutes at the top position.
- Keep your arms straight throughout the entire movement, allowing them to simply guide the rope rather than pulling with your upper body.
- Return to the upright position with hips fully extended and glutes engaged before beginning the next repetition.
Important information
- Never round your lower back during the movement; maintain a neutral spine position throughout the exercise to protect your lower back.
- Focus on initiating the movement with your hips, not your knees or back, to properly target the glutes and hamstrings.
- Keep your core braced throughout the exercise to maintain stability and protect your spine.
- If you feel the exercise in your lower back instead of your glutes and hamstrings, reduce the weight and focus on proper hip hinge technique.
FAQ - Cable Pull Through
The Cable Pull Through primarily targets your posterior chain, with emphasis on the glutes and hamstrings. It also engages your erector spinae (lower back muscles) as stabilizers while providing some activation to your core muscles throughout the movement.
Yes, when performed correctly, it's generally safe for most people with mild back concerns since it minimizes spinal loading compared to deadlifts. The hip-hinge pattern distributes tension primarily to the glutes and hamstrings rather than the spine, but always consult with a healthcare provider if you have specific back conditions.
Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.
Incorporate Cable Pull Throughs 1-3 times weekly with at least 24-48 hours between sessions to allow for muscle recovery. They work well as part of a posterior chain development day or paired with quad-dominant exercises for balanced lower body training.
You can progress by increasing weight, adding pause reps at the contracted position, or performing single-leg variations for greater stability challenge. For modifications, beginners can use lighter weight while focusing on form, or substitute with resistance bands if a cable machine isn't available.
Cable Pull Through
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