Cable Pull-Through
A hip hinge with the cable pulling from behind: an easy way to learn the hinge and train the glutes without a heavy bar.
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Muscles worked
Target
Also works
- Equipment
- Cable, Cable station, Rope attachment
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the cable pull-through
- 1Clip a rope to a low pulley, face away from the machine and hold the rope between your legs.
- 2Walk forward until there is tension, then stand with feet a little wider than your hips.
- 3Push your hips back and let the rope travel between your thighs, knees softly bent and back flat.
- 4Drive your hips forward to stand tall and squeeze your glutes at the top.
When to pick it: Pick it to learn the hinge before deadlifts, or for glute work that is easy on the lower back.
Form cues
- Hips back, then hips through
- Arms just hold the rope
- Back flat the whole time
Common mistakes
- Squatting down instead of hinging
- Pulling the rope with the arms
- Leaning back at the top
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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