Cable Pull Through
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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With the rope pulled between your legs from a low pulley, the resistance tugs you backward, so standing up means driving the hips through against a horizontal line of pull a barbell cannot replicate. Smooth stack tension makes it a higher-rep hinge - fifteen controlled reps chasing the lockout squeeze, not a heavy top set.
How to do the Cable Pull Through
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Grab the rope attachment with both hands and step forward, creating tension in the cable.
- Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
- Engage your glutes and hamstrings to pull your body back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Tuck the pelvis slightly and keep the ribs down so the glute, not the lower back, gets the squeeze.
Muscles worked
Primary
Glutes · Legs
The glutes drive the leg or hips back and finish the rep, and you should feel a hard squeeze in the working side at the top.
Secondary
- Hamstrings — The hamstrings assist the glutes in extending the hip and get a good stretch on pull-throughs.
- Spine — The lower back holds a neutral position so the movement comes from the hip and not from arching.
Common mistakes
- Arching to get higher — the range ends when the hip is fully extended, not when the spine bends; stop at the point where the glute is squeezed and go no further.
- Rushing the reps — most hip extensions are a squeeze exercise; pause at the top for a count unless the variation is meant to be rhythmic.
- Kicking instead of extending — on kickbacks keep the knee bent at a fixed angle so the glute drives the hip back; if the leg straightens as you lift, it has turned into a leg kick.
- Pull-throughs with a vertical torso — on a cable pull-through you need to hinge far forward with the hips back so the cable stretches the glutes before they fire.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip extensions are accessory glute work for after squats, deadlifts or hip thrusts. Cable pull-throughs superset well with cable rows on the same stack, and kickbacks with abduction work.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Pull Through work?
The Cable Pull Through primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Cable Pull Through good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Pull Through with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Pull Through?
If you cannot do the Cable Pull Through, try the Bench Reverse Hyperextension, the Banded Pull Through or the Stability Ball Reverse Hyperextension. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Pull Through, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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