Cable Pull-Through
- Beginner
- Gym
The cable pull-through anchors a rope to a low pulley and has you hinge forward with the cable running between your legs before driving your hips forward to standing. It trains the glutes, hamstrings and lower back through a hip hinge without loading the spine directly. Beginners use it in the gym for weight and reps to build the hinge pattern.
- Muscles
- Glutes, Hamstrings, Lower back
- Equipment
- Cable
- Logged as
- Weight and reps
How to
- Face away from a low pulley with the rope between your legs.
- Step forward until the cable is taut, feet shoulder-width.
- Hinge at the hips, letting the rope travel back between your legs.
- Drive your hips forward and squeeze your glutes to stand tall.
Form cues
- Push your hips back, not down, first.
- Keep a soft bend in both knees.
- Look forward as you drive your hips through.
Common mistakes
- Knees bend too much, turning it into a squat. Sit your hips back and keep knees soft.
- Lower back rounds during the hinge. Keep your chest lifted and spine neutral.
- Hips overextend and back arches at the top. Squeeze your glutes instead of leaning back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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