Single Leg Cable Pull Through
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
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A multi-joint movement that builds overall strength, the Single Leg Cable Pull Through targets your hamstrings through a hip hinge movement pattern. Use for unilateral hip hinge work with cable.
Everything You Need to Know About the Single Leg Cable Pull Through
The Single Leg Cable Pull Through is a intermediate difficulty exercise that targets your Hamstrings and Gluteus maximus. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral hip hinge work with cable. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters with good balance skills. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single Leg Cable Pull Through
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Leg Cable Pull Through — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with light weight for balance.
- Keep back flat throughout movement.