How to Do the Cable Pull-Through
The cable pull-through teaches the hip hinge with a rope between your legs, loading your glutes and hamstrings with steady tension. It is a gentle, back-friendly way to learn to drive with your hips.
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Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
- Lower Back
How to do the Cable Pull-Through
- 1
Attach a rope to a low pulley and face away from the stack.
- 2
Reach between your legs, grab the rope and walk a few steps forward.
- 3
Stand with your feet slightly wider than hip width.
- 4
Push your hips back and let the rope pull your hands between your legs.
- 5
Keep your back flat and a soft bend in your knees.
- 6
Drive your hips forward to stand tall and squeeze your glutes.
- 7
Let your arms hang long throughout.
Form cues to remember
- Push your hips back
- Arms stay long like ropes
- Squeeze your glutes at the top
- Flat back
Cable Pull-Through video tutorial
Common mistakes
Squatting down
Keep your knees only slightly bent and push your hips back.
Pulling with the arms
Keep your arms straight and let the hips do the work.
Over-extending at the top
Stand tall and stop with your hips under you.
Rounding the back
Reduce the range and keep your chest up.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps, 45–60 sec rest |
Keep your back flat and don't lean back at the top. Stop if you feel lower back strain rather than glute work.
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Cable Pull-Through FAQ
What does the cable pull-through work?
The glutes and hamstrings, with some lower back stability. It is a hip hinge with cable resistance.
Cable pull-through or Romanian deadlift?
The pull-through is lighter, easier to learn and easier on the back. Romanian deadlifts let you load much heavier.
How do I learn to hinge with pull-throughs?
The cable pulls you back, so pushing your hips back is natural. Practice with a light weight and focus on a flat back.
