Legs · Hinge
Cable Pull-Through
The cable pull-through is a hip hinge performed facing away from a low cable with a rope handle held between your legs. You push your hips back, then drive them forward to stand tall. It trains the glutes and hamstrings with very little load on the spine, making it a great way to learn the hinge.
Also known as: Cable pull through, Pull-throughs, Glute pull-through, Rope pull-through
- Muscle group
- Legs
- Movement pattern
- Hinge
- Type
- Compound
- Equipment
- Cable machine, Rope attachment
- Difficulty
- Beginner
What muscles does the cable pull-through work?
Primary movers
- Gluteus maximus
- Hamstrings
Assisting muscles
- Spinal erectors
- Adductor magnus
- Core
The pull-through is a hinge, so the hips move back and forward while the knees stay mostly fixed. The glutes and hamstrings extend the hip to pull you back upright against the cable.
The cable pulls backward rather than down, so resistance is highest near the top where the glutes are fully contracted. That is the opposite of a Romanian deadlift, which loads the hamstrings most at the bottom. Using both covers the full range of hip extension.
The load sits low and close to the hips, so the spine faces very little compression or shear. That makes the pull-through a useful way to train hip extension when the lower back needs a rest from heavy barbell work.
Because the cable gives instant feedback on whether the hips are moving back, coaches often use the pull-through to teach the hip hinge before a lifter moves on to deadlifts or kettlebell swings.
How to do the cable pull-through
Setup
- 1
Set a rope attachment on a low cable pulley.
- 2
Face away from the machine, straddle the cable and grab the rope with both hands between your legs.
- 3
Walk forward two or three steps until the weight lifts off the stack.
- 4
Stand with feet slightly wider than hip-width apart, toes turned slightly out, and a soft bend in the knees.
Execution
- 1
Push your hips back, letting the rope travel back between your legs.
- 2
Keep your back flat and arms straight, like ropes hanging from your shoulders.
- 3
Lower your torso until you feel a stretch in the hamstrings.
- 4
Drive your hips forward to return to standing, squeezing the glutes hard at the top.
- 5
Finish tall, with your hips fully extended and ribs down.
- 6
Let the cable pull your hips back under control on the next rep.
Common cable pull-through mistakes
Squatting instead of hinging
Bending the knees deeply and dropping the hips straight down, which turns the movement into a squat and takes the glutes out of their strongest role.
The fix: Think about pushing the hips back towards the machine. The knees bend slightly, but the hips do the moving.
Pulling with the arms
Bending the elbows and pulling the rope up, which shifts work to the arms and shoulders.
The fix: Keep the arms straight and let the hips do all the work. The arms only connect you to the rope.
Leaning back at the top
Overextending the lower back at lockout to finish the rep, which loads the spine without adding glute work.
The fix: Finish with a strong glute squeeze, hips extended and ribs down.
Standing too close to the machine
Not walking out far enough, so the weight touches down at the bottom and tension is lost.
The fix: Walk forward until the stack stays lifted through the whole range.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Glute hypertrophy | 3 | 12–15 | Moderate, 1 s squeeze at the top | 60–90 s |
| Learning the hinge | 3 | 10–12 | Light | 60 s |
| Finisher | 2 | 15–20 | Light to moderate | 45–60 s |
Use the pull-through after your main lower body lifts as a glute accessory, or early in a programme as a teaching tool for the hinge. Two to three sets of 12 to 15 is a good starting point. Because the load is easy on the back, it can be trained more often than heavy deadlifts.
Running the cable pull-through in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Pull-Through variations and alternatives
Kettlebell Swing
HarderThe same hinge made ballistic. Builds hip power and conditioning at the same time.
Romanian Deadlift
HarderA free-weight hinge that loads the hamstrings much harder in the stretched position.
Barbell Hip Thrust
AlternativeLoads the glutes heavily at full hip extension, with the back supported on a bench.
Band Pull-Through
EasierA resistance band anchored low gives the same pattern at home without a cable machine.
Frequently asked questions
What muscles do cable pull-throughs work?
Mainly the glutes and hamstrings, with the lower back and adductors helping to hold position. The cable loads the glutes hardest near the top, where they are fully contracted.
Are pull-throughs good for the glutes?
Yes. They are one of the most glute-focused hinge exercises, because the cable resistance peaks at lockout where the glutes work hardest. They pair well with Romanian deadlifts, which load the glutes in the stretched position.
Why do I feel pull-throughs in my lower back?
Usually because you are leaning back at the top or rounding at the bottom. Keep the back flat, finish tall with a glute squeeze rather than an arch, and use a weight you can control.
Can pull-throughs replace deadlifts?
Not completely. Pull-throughs are a lighter, back-friendly glute exercise. Deadlifts build far more total strength. Pull-throughs work best as a teaching tool or an accessory.
How heavy should cable pull-throughs be?
Heavy enough that 12 to 15 reps with a strong squeeze at the top is challenging. If the cable pulls you off balance, lower the weight or widen your stance.
Hercules tracks every cable pull-through you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play