Cable Pull-through tutorial
The cable pull-through teaches the hip hinge pattern by pulling a rope attached to a low pulley through the legs. It strengthens the glutes and hamstrings with little load on the lower back and is ideal for beginners learning powerful hip extension before progressing to deadlifts.
How to perform
- Attach a rope to the low pulley and stand facing away from the machine.
- Grab the rope between your legs with both hands and walk one or two steps forward.
- Set your feet slightly wider than shoulder width with a soft knee bend.
- Push your hips back and hinge forward with a flat back so the rope travels back between your legs.
- Squeeze your glutes to drive your hips forward and stand tall.
- Hold the glute squeeze briefly at the top, then hinge back under control.
Breathing: Inhale as you hinge back and exhale as you drive your hips forward to stand.
Key tips
- Move from the hips, not by bending the knees or back.
- The arms only hold the rope; don't pull with them.
- Don't lean back at the top; just squeeze the glutes.
Common mistakes
- Squatting instead of hinging at the hips
- Rounding the back at the bottom
- Overarching the lower back at lockout
Safety: People with low back pain should start light with a shorter range, or substitute a floor glute bridge.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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