How to do a Cable Pull Through
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Cable Pull Through
Workouts with Cable Pull Through
Target muscles worked
Instructions for Proper Form
Cable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Place a pulley at the lowest position with a rope attachment.
- With your back to the pulley, grab ahold the ends of the rope so that your palms are facing in and stand upright so your forearms are resting on your hips.
- Step forward 1-2’ away from the pulley and place your feet wider than shoulder-width apart.
- Brace your core to keep a neutral spine and chest up as you hinge your hips backwards keeping your knees stationary, but slightly flexed.
- Continue to hinge until you can no longer keep a neutral spine before returning to the starting position.
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Which muscles do Cable Pull Throughs target?
Cable pull-throughs primarily work the glutes, hamstrings, and lower back. They also engage the core muscles for stabilization and can help in strengthening the posterior chain, which includes the erector spinae muscles in the lower back. This exercise is effective for improving hip hinge mechanics and overall lower body strength.
Common Form Mistakes
Over Recruiting Arms
Don’t use your arms to help pull the cable through. While this will help you lift heavier, it reduces the effectiveness of this exercise. Focus on driving your hips forward in order to move the weight.
Weight & 1 Rep Max Calculator
Average Cable Pull Through standards by male, female, weight, age and height
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Alternative Exercises to Cable Pull Through
1. Glute Kickback Machine
94.6 mSCORESWAPPED 7,127 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
2. Cable Hip Extension
89.9 mSCORESWAPPED 7,009 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
3. Barbell Hip Thrust
95.2 mSCORESWAPPED 5,868 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
4. Hip Thrust
97 mSCORESWAPPED 3,577 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
5. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 2,893 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.