Cable Straight Legs Pull Through (with rope)
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Hamstrings
- Equipamiento
- Cable
- Parte del cuerpo
- Hips
- Tipo
- Strength
The cable straight legs pull through is a hip-hinge exercise that primarily targets the gluteus maximus, with the hamstrings assisting through the stretch and lockout. Using a low cable and rope attachment between your legs, it teaches a clean hinge pattern and builds glute strength with constant tension and minimal spinal loading.
Cómo hacer el Cable Straight Legs Pull Through (with rope)
- 1Set the cable pulley to its lowest position and attach a rope handle.
- 2Stand facing away from the machine, straddling the cable, and reach between your legs to grab one end of the rope in each hand.
- 3Step forward until there is tension on the cable, then set your feet about hip- to shoulder-width apart with a soft, near-straight bend in your knees.
- 4Brace your core, keep your back flat, and let your arms hang straight so the rope rests against your inner thighs.
- 5Hinge at your hips, pushing your glutes back toward the machine and letting your torso lean forward while keeping your shins close to vertical.
- 6Lower until you feel a strong stretch in your hamstrings and glutes, keeping your spine neutral and the rope tracking close to your body.
- 7Drive your hips forward and squeeze your glutes to stand tall, finishing in a fully upright position without leaning back.
- 8Complete your reps, then step back toward the machine under control to return the weight to the stack.
Consejos de técnica
- Lead the movement with your hips, not your knees — think of pushing your glutes back to a wall behind you rather than squatting down.
- Keep your knees soft but relatively straight throughout so the hamstrings and glutes do the work instead of your quads.
- Squeeze your glutes hard at the top and stand fully upright, but stop short of arching or leaning back past vertical.
- Keep your arms relaxed and let the cable do the loading — your hands are hooks, not levers.
- Use a weight light enough to feel the stretch and contraction; the pull through rewards control over heavy loading.
Errores comunes
- Bending the knees too much and turning the movement into a squat, which shifts tension off the glutes and hamstrings.
- Rounding the lower back at the bottom of the hinge, which removes tension from the glutes and risks spinal injury.
- Hyperextending and leaning back at the top instead of standing tall, which stresses the lower back rather than the glutes.
- Using too much weight and pulling with the arms or jerking upright, which breaks the hinge pattern and reduces glute work.
- Standing too close to the machine so there is no tension at the top, losing the constant resistance that makes this exercise effective.
Preguntas frecuentes
What muscles does the cable straight legs pull through work?
It primarily works the gluteus maximus, with the hamstrings assisting as you hinge and lock out. Because the legs stay relatively straight, the focus stays on the glutes and the back of the hips.
How is the cable pull through different from a deadlift?
Both are hip hinges, but the pull through loads you horizontally from a low cable instead of vertically through a bar. That keeps tension on the glutes through the whole range and puts far less load on your spine, making it a good way to learn the hinge.
Is the cable straight legs pull through good for beginners?
Yes. It is one of the safest ways to learn the hip hinge because the cable cues you to push your hips back, the load is light, and there is minimal spinal stress compared with free-weight hinges.
How many sets and reps should I do?
For glute and hamstring development, aim for 3–4 sets of 12–20 reps with a moderate weight you can control through a full hinge and a hard squeeze at the top.
Where should I feel the cable pull through?
You should feel a stretch in your glutes and hamstrings at the bottom and a strong glute contraction as you stand tall. If you mostly feel your lower back or quads, push your hips back further and keep your knees straighter.
