Cable Pull Through
The Cable Pull Through is a hip-hinge movement performed facing away from a low cable pulley, driving the hips forward against resistance to target the glutes and hamstrings. Unlike deadlifts or Romanian deadlifts, the cable loads the movement horizontally, keeping constant tension on the posterior chain throughout the entire range of motion with minimal spinal compression.
The gluteus maximus responds strongly to hip-extension exercises, and movements emphasizing a full hip hinge produce some of the highest glute activation levels available (Neto et al., 2020). The Cable Pull Through is especially useful for learning the hip-hinge pattern because the cable naturally pulls your hips backward, reinforcing proper mechanics. This makes it an excellent teaching tool before progressing to heavier barbell hinges.
Stand far enough from the machine to maintain tension at the top of the movement. Push your hips back until you feel a deep stretch in the hamstrings, then squeeze the glutes to drive forward. Cable-based exercises offer unique resistance profiles that complement free-weight training (Andersen et al., 2014). Use the Cable Pull Through as an accessory after deadlifts or as a glute activation exercise in your warm-up.
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Technique and form
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.
Common Mistakes: Cable Pull Through
Benefits of the Cable Pull Through
Muscles Worked: Cable Pull Through
The Cable Pull Through is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.
Primary muscles
Glutes — Your glute muscles generate hip power and keep your pelvis stable. These are the main muscles doing the heavy lifting during the Cable Pull Through.
Hamstrings — Your back of your thighs (hamstrings) control the lowering phase and assist the hips. This is the main muscles doing the heavy lifting during the Cable Pull Through.
The Cable Pull Through primarily works 2 muscles with 0 supporting muscle assisting the movement.
Risk Areas
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.
Scientific References
Effects of grip width on muscle strength and activation in the lat pull-down
Andersen V, Fimland MS, Wiik E, et al. · J Strength Cond Res (2014)
Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review
Neto WK, Soares EG, Vieira TL, et al. · J Sports Sci Med (2020)
Electromyographic analysis of muscle activation during pull-up variations
Dickie JA, Faulkner JA, Barnes MJ, et al. · J Electromyogr Kinesiol (2017)
Sources are peer-reviewed academic publications from PubMed.
Cable Pull Through
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