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Cable Pull-Through

A hip-hinge exercise using a cable machine that targets the glutes and hamstrings with constant tension.

Cable Pull-Through demonstration

Visual demonstration — Cable Pull-Through

Muscles Worked

Gluteus Maximus (Primary)HamstringsErector Spinae

Step-by-Step Instructions

  1. 1Stand facing away from a low cable with the rope between your legs
  2. 2Hinge at the hips, pushing them back while keeping a slight knee bend
  3. 3Allow the cable to pull your hands between your legs
  4. 4Drive your hips forward explosively, squeezing your glutes
  5. 5Stand fully upright at the top

Training Recommendations

Strength
Sets3-4
Reps8-10
Rest90-120 sec
Hypertrophy
Sets3-4
Reps12-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Think of this as a hip thrust standing up
  • Keep arms straight—the power comes from the hips
  • Great as a glute warmup or finisher

Common Mistakes to Avoid

  • Squatting instead of hinging
  • Rounding the back
  • Not fully locking out the hips

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