Cable Kneeling Pull Through exercise animation (Männlich)

Cable Kneeling Pull Through

Zielmuskel
Gluteus Maximus
Synergistenmuskeln
Hamstrings
Equipment
Cable
Körperregion
Hips
Typ
Strength

The cable kneeling pull through is a hip-hinge isolation exercise that primarily targets the glutes (gluteus maximus), with the hamstrings assisting through hip extension. Performed on all fours facing away from a low cable pulley, it teaches you to drive power from the hips and is a great way to feel and strengthen the glutes with constant cable tension.

Cable Kneeling Pull Through: So führst du sie aus

  1. 1Set the cable pulley to its lowest position and attach a rope handle.
  2. 2Face away from the machine on all fours, then reach back between your thighs and grasp the rope with both hands.
  3. 3Walk your hands forward until your arms are extended ahead of you and you feel tension pulling the rope back through your legs.
  4. 4Set a stable base with your knees under your hips, your back flat, and your core braced.
  5. 5Drive your hips forward and squeeze your glutes to pull the rope through your legs until your hips are fully extended and your torso reaches a tall, upright kneeling position.
  6. 6Pause briefly at the top and hold the glute contraction without overarching your lower back.
  7. 7Hinge back at the hips under control, letting the rope draw your torso forward until you feel a stretch in your glutes and hamstrings.
  8. 8Complete your reps, then return the rope and let the weight settle gently.

Technik-Tipps

  • Initiate every rep by pushing your hips forward, not by yanking with your arms or rounding your lower back.
  • Keep your core braced and your spine neutral so the movement comes from your hips, not your lumbar spine.
  • Use a deliberate tempo and pause at the top to maximize the glute squeeze on each rep.
  • Start light to groove the hip-hinge pattern, since this is a feel exercise rather than a max-load lift.

Häufige Fehler

  • Pulling the rope with your arms instead of your hips, which turns a glute drill into a row and removes tension from the target muscle.
  • Overarching the lower back at the top to force more range, which loads the lumbar spine instead of the glutes and risks back strain.
  • Rounding the back as you hinge forward, which loses the neutral spine that keeps the hinge safe and effective.
  • Standing the torso up by tucking the pelvis rather than extending the hips, which cheats the rep and reduces glute activation.

Häufig gestellte Fragen

What muscles does the cable kneeling pull through work?

It primarily works the glutes (gluteus maximus), with the hamstrings assisting as synergists through hip extension.

Is the cable kneeling pull through good for beginners?

Yes. The cable provides constant, controlled tension and the kneeling position is stable, making it an accessible way to learn the hip-hinge pattern and feel your glutes working.

How many sets and reps should I do?

Because this is a glute-focused isolation move, treat it as accessory work: 3–4 sets of 10–15 controlled reps with a squeeze at the top works well.

Where should I feel the cable kneeling pull through?

You should feel it mainly in your glutes, with some involvement in your hamstrings. If you feel it in your lower back, you are likely arching the spine instead of extending the hips.

What's a good alternative to the cable kneeling pull through?

The standing cable pull through trains the same hip-extension pattern from a standing stance and lets you load it more heavily while still emphasizing the glutes and hamstrings.

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