Cable Pull-Through
Primary
Glutes
Secondary
Hamstrings, Lower back
Equipment
Cable
Difficulty
Intermediate
Type
Hinge
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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.
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,
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 PlanWhat are good alternatives to the Cable Pull-Through?
Barbell Hip Thrust
Kettlebell Swing
Romanian Deadlift
Other Variations
Frequently Asked Questions About the Cable Pull-Through
The Cable Pull-Through primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Cable Pull-Through include Hamstrings, Lower back (erector spinae), providing additional training stimulus. Stabilizer muscles engaged include Core.
The Cable Pull-Through is rated as intermediate difficulty, meaning it requires some training experience. 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. Focus on proper technique and consider starting with easier variations.
For the Cable Pull-Through, the recommended approach depends on your goals. 3-4 sets of 12-15 reps. Rest 60-90s between sets. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The 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 Cable Pull-Through include: Barbell Hip Thrust, Kettlebell Swing, Romanian Deadlift. These exercises target similar muscle groups as the Cable Pull-Through and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep your spine neutral throughout.
- Start with light weight to master the movement.