Cable Pull-Through
Primary
Glutes
Secondary
Hamstrings, Lower back
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
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A multi-joint movement that builds overall strength, the Cable Pull-Through targets your glutes through a hip hinge movement pattern. Use as an accessory movement for glutes or to learn hip hinge mechanics.
Everything You Need to Know About the Cable Pull-Through
The Cable Pull-Through is a intermediate difficulty exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use as an accessory movement for glutes or to learn hip hinge mechanics. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great for learning the hip hinge before deadlifts. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cable Pull-Through
Primary
Secondary
Stabilizers
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.
What are common Cable Pull-Through mistakes to avoid?
Squatting instead of hinging.
Hip hinge movements like the Cable Pull-Through demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Using arms to pull the weight.
Loading more weight than you can control on the Cable Pull-Through forces compensatory movement patterns that bypass your Glutes (gluteus maximus). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Rounding the lower back.
A compromised back position during the Cable Pull-Through puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Cable Pull-Through right for you?
All levels. Great for learning the hip hinge before deadlifts.
How to Program the Cable Pull-Through
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60-90s between sets.
What are good alternatives to the Cable Pull-Through?
Barbell Hip Thrust
Kettlebell Swing
Romanian Deadlift
Other Variations
- Band Pull-Through
- Kettlebell Swing
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Pull-Through — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep your spine neutral throughout.
- Start with light weight to master the movement.