Cable Pull Through: Benefits, Muscles Worked & Proper Form Explained

How to Do Cable Pull Throughs (Step-by-Step Form Guide)

Here’s a breakdown of the correct way to perform the cable pull-through:

1. Setup
   • Attach a rope handle to a low pulley on the cable machine.
   • Stand facing away from the machine with the rope passing between your legs.
   • Step forward 2–3 feet so there’s tension in the cable.
2. Starting Position
   • Hold the rope with both hands.
   • Stand tall with feet shoulder-width apart.
   • Engage your core and keep your chest up.
3. Execution
   • Push your hips back (not down) as you hinge at the hips.
   • Keep your back flat and let the rope pass between your legs.
   • Lower until your torso is almost parallel to the floor or until you feel a stretch in your hamstrings.
4. Return
   • Drive your hips forward explosively.
   • Squeeze your glutes at the top without overextending your lower back.
   • Repeat for 10–15 reps.

Pro Tip: Think of this as a hip-driven movement, not a squat. Your knees should bend slightly, but most of the work should come from your hips and glutes.

Muscles Worked in Cable Pull-Throughs

The cable pull-through primarily works the posterior chain, including:

• Gluteus Maximus – the main muscle targeted.
• Hamstrings – activated during the hip hinge motion.
• Erector Spinae (Lower Back) – helps stabilise your spine.
• Core Muscles – engaged to maintain posture and balance.

By strengthening these areas, you build better posture, explosive athletic power, and improved overall lower body function.

Benefits of Cable Pull-Throughs

1. Stronger Glutes and Hamstrings: This exercise isolates the glutes and hamstrings effectively, helping with both strength and muscle growth.
2. Improved Hip Hinge Mechanics: Perfect for beginners learning the hip hinge, which translates to safer and stronger deadlifts, kettlebell swings, and squats.
3. Lower Back-Friendly: Unlike heavy barbell lifts, cable pull-throughs put less stress on the spine, making them ideal for those with back concerns.
4. Sports Performance: Athletes benefit from stronger posterior chains, which improve sprinting, jumping, and agility.
5. Glute Activation & Mind-Muscle Connection: Many people struggle to "feel" their glutes in traditional lifts. Cable pull-throughs solve that problem by keeping constant tension.

Common Mistakes to Avoid

1. Squatting Instead of Hinging: Don’t turn it into a squat; remember, push your hips back, not down.
2. Overextending the Back: Squeezing your glutes doesn’t mean leaning back at the top. Keep your spine neutral.
3. Using Arms Instead of Hips: Your arms should hold the rope; let your hips do the lifting.
4. Standing Too Close to the Machine: If there’s no cable tension at the bottom, step further away.

Cable Pull Through Variations

Want to mix it up? Try these variations:

1. Single-Leg Cable Pull Through: Perform with one leg to improve balance and unilateral strength.
2. Banded Pull Through: Use resistance bands if you don’t have access to a cable machine.
3. Heavy Cable Pull Through: Increase the weight for more strength-focused training.
4. Paused Pull Through: Hold at the bottom for 2–3 seconds to maximise hamstring stretch and glute activation.

How to Program Cable Pull-Throughs

Depending on your goals, you can add cable pull-throughs to your routine in different ways:

• For Strength: 3–4 sets of 8–10 reps with heavier weight.
• For Muscle Growth: 3–4 sets of 12–15 reps, focusing on controlled movement.
• For Conditioning/Glute Activation: Use lighter weight and higher reps (15–20) as a warm-up before squats or deadlifts.

You can also include them in lower-body days, glute-focused sessions, or full-body workouts.

Who Should Do Cable Pull-Throughs?

• Beginners – to learn the hip hinge pattern safely.
• Lifters – as an accessory movement to improve squats and deadlifts.
• Athletes – to build power, speed, and injury prevention.
• Anyone Wanting Better Glutes – for shaping and strengthening the backside.

Conclusion: Why You Should Add Cable Pull-Throughs to Your Training

The cable pull-through is one of the most effective yet underrated exercises for strengthening the glutes and hamstrings while improving overall hip strength and stability. Whether you’re a beginner learning proper form or an advanced lifter looking for accessory work, this movement deserves a place in your routine.

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