Cable Pull Through
A highly effective exercise that targets the glutes and hamstrings, improving hip extension and posterior chain strength.
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Cable Pull Through
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Step-by-Step Instructions
1. Setup
Attach a rope attachment to a low cable pulley. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
- Adjust the pulley height to your comfort level
- Maintain a neutral spine throughout the exercise
2. Starting Position
Hold the rope handles with an overhand grip, slightly wider than shoulder-width. Keeping your back straight, bend your knees and hinge at the hips until the rope is between your legs.
- Engage your core to maintain stability
- Keep your chest up and avoid rounding your back
3. Pull Through
Keeping your back straight and core engaged, extend your hips forcefully, squeezing your glutes at the top of the movement. The rope should pull through your legs.
- Focus on the glutes and hamstring contraction
- Maintain a smooth controlled movement throughout
4. Return to Starting Position
Slowly and controlled return to the starting position, feeling the stretch in your hamstrings and glutes. Avoid letting the weight drop suddenly.
- Controlled eccentric movement is crucial for muscle growth
- Avoid using momentum to lift the weight
5. Repetition
Repeat for the desired number of repetitions, maintaining proper form and controlled movements.
- Focus on mind-muscle connection throughout the exercise
- Adjust weight as needed to maintain good form
Form Tips
✓Hip Hinge
Focus on initiating the movement from your hips, not your lower back. Imagine hinging at your hips like you're trying to touch your toes.
✓Controlled Movement
Avoid jerking or using momentum. Maintain a slow and controlled tempo for both the concentric (lifting) and eccentric (lowering) phases.
✓Glute Squeeze
Squeeze your glutes hard at the top of the movement to maximize muscle activation.
Common Mistakes
Using excessive weight
Reduce the weight to a level that allows you to maintain proper form throughout the entire range of motion.
Arching the back
Engage your core muscles and maintain a neutral spine. Avoid hyperextending your lower back.
Incompletely extending the hips
Focus on fully extending your hips at the top of the movement to fully engage the glutes.
Using momentum
Focus on controlled movements. Avoid using momentum to swing the weight.
Knees collapsing inwards
Keep your knees aligned with your toes throughout the exercise. Maintain stability and proper foot placement.
Alternative Exercises
- Standard Cable Pull Through
- Single-Leg Cable Pull Through
- Banded Cable Pull Through
- Elevated Cable Pull Through
Complementary Exercises
- Glute Bridges
- Hyperextensions
- Romanian Deadlifts
- Good Mornings
