Cable Pull-Through

The cable pull-through is an excellent hip hinge teaching tool and glute developer. The cable provides constant tension through the full range, making it a useful complement to barbell hinging.

Beginner 💪 Glutes Compound Hinge
3
Sets
12–15
Reps
60–90 sec
Rest
Compound
Type
🏋️ Cable
Cable Pull-Through — start and finish positionsSTARTFINISH
Cable
Glutes Beginner Compound
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Lower Back
Highlighted muscles

How To Perform

  1. 1 Set a rope attachment on the low cable. Stand facing away from the machine.
  2. 2 Grab the rope between the legs and step forward until there is tension.
  3. 3 Hinge at the hip, pushing hips back as the rope travels through the legs.
  4. 4 Drive hips forward to stand, squeezing the glutes at the top.

Form Cues

  • ✓ This is a hip hinge — push the hips back, not down.
  • ✓ Squeeze glutes hard at the top.

Common Mistakes

  • ✗ Squatting instead of hinging.
  • ✗ Not fully extending at the top.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Pull-Through, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Pull-Through? These alternatives target the same muscles:

Romanian Deadlift
Hamstrings · Intermediate
→
Barbell Hip Thrust
Glutes · Intermediate
→
Kettlebell Swing
Glutes · Intermediate
→

Swap Cable Pull-Through for something else

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Where This Exercise Fits

FAQ

How many sets of Cable Pull-Through should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Pull-Through target?▾
Cable Pull-Through primarily targets the Glutes. Secondary muscles include Hamstrings, Lower Back.
Is Cable Pull-Through good for beginners?▾
Cable Pull-Through is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Pull-Through, 60–90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.