Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
See how Single Leg 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 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.
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Set cable to lowest position with rope.
Stand on one leg facing away from machine.
Grab rope between legs stepping forward.
Hinge at hip of standing leg with control.
Keep back leg elevated throughout movement.
Drive hip forward to return to standing.
Challenges balance while building hamstrings.
Start with lighter weight for balance.
Great for addressing muscle imbalances.
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.
Losing balance during the hinge.
Hip hinge movements like the Single Leg Cable Pull Through depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Hamstrings guide the movement.
Rounding the lower back forward.
Changing your back position during the Single Leg Cable Pull Through can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using too much weight for stability.
Loading more weight than you can control on the Single Leg Cable Pull Through often creates compensations that shift work away from your Hamstrings. Reduce the load until each rep follows the intended path.
Intermediate lifters with good balance skills.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10 reps per leg. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Leg Cable Pull Through could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Single Leg Cable Pull Through as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Leg Cable Pull Through. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Leg Cable Pull Through is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.