Single Leg Cable Pull Through
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
Single Leg Cable Pull Through
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The single leg cable pull through performs the cable pull through on one leg, combining hip hinge mechanics with unilateral balance challenge. Standing on one leg facing away from a low cable, you hinge through the standing hip while the cable provides resistance. This builds hamstring and glute strength while challenging stability.
When to use it
Use for unilateral hip hinge work with cable.
Who it's for
Intermediate lifters with good balance skills.
Stand on one leg facing away from the cable with the rope between your legs. Hinge through your standing hip while keeping your back flat. The non-standing leg extends behind you for counterbalance. Start with light weight until balance is established.
Muscles worked: Single Leg Cable Pull Through
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Single Leg Cable Pull Through form guide
- 1
Set cable to lowest position with rope.
- 2
Stand on one leg facing away from machine.
- 3
Grab rope between legs stepping forward.
- 4
Hinge at hip of standing leg with control.
- 5
Keep back leg elevated throughout movement.
- 6
Drive hip forward to return to standing.
What are the best tips for the Single Leg Cable Pull Through?
Challenges balance while building hamstrings.
Start with lighter weight for balance.
Great for addressing muscle imbalances.
When to Use the Single Leg Cable Pull Through
Program single leg cable pull throughs for unilateral hip hinge work when you want constant cable tension, to address side-to-side imbalances, or for variety from dumbbells. Use moderate weight. They pair well with bilateral hip hinges and leg curls.
What are common Single Leg Cable Pull Through mistakes to avoid?
Losing balance during the hinge.
Hip hinge movements like the Single Leg Cable Pull Through demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Rounding the lower back forward.
A compromised back position during the Single Leg Cable Pull Through puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using too much weight for stability.
Loading more weight than you can control on the Single Leg Cable Pull Through forces compensatory movement patterns that bypass your Hamstrings. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the Single Leg Cable Pull Through right for you?
Intermediate lifters with good balance skills.
How to Program the Single Leg 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 sets of 10 reps per leg. Rest 60 seconds.
What are good alternatives to the Single Leg Cable Pull Through?
Cable Pull-Through
Single Leg RDL
Kickstand RDL
Other Variations
- Kickstand Cable Pull Through
- Single Leg Band Pull Through
Frequently Asked Questions About the Single Leg Cable Pull Through
The Single Leg Cable Pull Through primarily targets the Hamstrings, Gluteus maximus, making it an effective exercise for hamstrings development. Secondary muscles worked during the Single Leg Cable Pull Through include Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip stabilizers.
The Single Leg Cable Pull Through is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters with good balance skills. Focus on proper technique and consider starting with easier variations.
For the Single Leg Cable Pull Through, the recommended approach depends on your goals. 3 sets of 10 reps per leg. Rest 60 seconds. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Single Leg Cable Pull Through typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Single Leg Cable Pull Through include: Cable Pull-Through, Single Leg RDL, Kickstand RDL. These exercises target similar muscle groups as the Single Leg Cable Pull Through and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Start with light weight for balance.
- Keep back flat throughout movement.