General exercise guide
Cable Pull-Through
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Primary
Glutes
Secondary
Hamstrings, Lower back
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
See how Cable Pull-Through could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The cable pull-through teaches the hip hinge pattern with constant cable tension throughout the movement, making it easier to feel proper glute engagement than free weight alternatives. Facing away from a low cable, you hinge forward then drive your hips through against resistance. This is one of the best exercises for learning hip hinge mechanics.
Coaching Note
Let your arms relax—they are just holding the cable, not pulling it. Power comes entirely from your hips driving forward. Squeeze your glutes hard at lockout when standing tall. The cable should pull you into a hinge, not a squat.
Muscles worked: Cable Pull-Through
Why This Exercise Works
The cable pull-through creates constant tension on the posterior chain throughout the entire range of motion, unlike deadlifts where tension varies. The glutes work hardest at lockout when you squeeze against the cable resistance. The hamstrings stretch during the hip hinge and contract concentrically as you drive forward. Because your arms simply hold the cable without actively pulling, this exercise isolates hip extension without fatiguing your grip or upper back.
Also targets: Hamstrings, Back
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Cable Pull-Through form guide
- 1
Set a cable machine to the lowest setting with a rope attachment.
- 2
Face away from the machine and straddle the cable.
- 3
Walk forward a few steps and hinge at the hips.
- 4
Allow the weight to pull your arms through your legs.
- 5
Drive your hips forward and squeeze your glutes to stand tall.
- 6
Control the return to the starting position.
What are the best tips for the Cable Pull-Through?
Keep your arms relaxed - power comes from the hips.
Maintain a neutral spine throughout.
Really squeeze the glutes at the top.
When to Use the Cable Pull-Through
Program cable pull-throughs as a warm-up before deadlifts and RDLs to groove the hip hinge pattern, or as a glute finisher after heavy pulling. Use them for moderate to high reps. They pair well with any hip hinge movement as preparation.
What are common Cable Pull-Through mistakes to avoid?
Squatting instead of hinging.
Using arms to pull the weight.
Rounding the lower back.
Is the Cable Pull-Through right for you?
Beginners learning the hip hinge pattern before progressing to deadlifts. Intermediate lifters using it for glute activation or as a lower-impact alternative to heavy pulling.
How many sets and reps of Cable Pull-Through should you do?
Recommendation: 3-4 sets of 12-15 reps. Rest 60-90s between sets.
Muscle Growth
10-15 reps
Rest 90s-2min
Strength
6-8 reps
Rest 2-3min
Endurance
15-20 reps
Rest 60s
Where to Use in Your Workout
Position early in the workout as a hip hinge primer before deadlifts or RDLs, or use later as a glute finisher when you want posterior chain work without spinal loading.
Sample Workout Blocks
Week 1: 3x12 @ RPE 7 | Week 2: 3x15 @ RPE 7 | Week 3: 4x12 @ RPE 8 | Week 4 (deload): 2x15 @ RPE 6
Want a plan that programs the Cable Pull-Through with the right sets, reps, and progression built in?
Get Your Custom PlanWhere Cable Pull-Through fits in your workout
This is one example of how Cable Pull-Through could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Squat or Leg Press4 × 8
- Romanian Deadlift3 × 10
- Cable Pull-Through3 × 12
- Calf Raise3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Cable Pull-Through?
Barbell Hip Thrust
GlutesBarbellIntermediate
Kettlebell Swing
GlutesKettlebellIntermediate
Romanian Deadlift
HamstringsBarbellIntermediate
Other Variations
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Safety Notes
- Keep your spine neutral throughout.
- Start with light weight to master the movement.