Cable pull through exercise animation (Male)

Cable pull through

Target muscle
Gluteus Maximus
Synergist muscles
Erector Spinae, Hamstrings
Equipment
Cable
Body part
Hips
Type
Strength

The cable pull through is a hip-hinge exercise that primarily targets the glutes (gluteus maximus), with the hamstrings and the spinal erectors (erector spinae) assisting. Performed by hinging at the hips while a low cable pulls back between your legs, it teaches a strong hip drive and is a joint-friendly way to build glute strength.

How to do the Cable pull through

  1. 1Set the cable pulley to its lowest position and attach a rope handle.
  2. 2Face away from the machine, straddle the cable, and reach down between your legs to grab the rope with both hands.
  3. 3Step forward a couple of feet to create tension, then stand with your feet slightly wider than shoulder-width and a soft bend in your knees.
  4. 4Brace your core and set a neutral spine, then hinge at the hips by pushing your hips straight back and letting the rope travel between your legs.
  5. 5Lower until you feel a stretch in your hamstrings and your torso is roughly parallel to the floor, keeping your back flat throughout.
  6. 6Drive your hips forward and squeeze your glutes to return to a tall, upright standing position.
  7. 7Lock out by standing fully upright without leaning back or overextending your lower back.
  8. 8Complete your reps, then step back toward the machine to let the weight stack down under control.

Form tips

  • Drive the movement with your hips, not your arms — your hands and the rope just guide the cable, they don't pull the weight.
  • Keep your back flat and your core braced from start to finish to protect your lower spine during the hinge.
  • Finish each rep by squeezing your glutes hard at the top rather than arching your lower back to stand up.
  • Position yourself far enough from the stack that there is constant tension on the cable even at the bottom of the hinge.
  • Keep your shins close to vertical and let your hips move back, not your knees forward, so you load the glutes and hamstrings.

Common mistakes

  • Squatting down instead of hinging — bending the knees too much shifts the work to the quads and removes tension from the glutes.
  • Rounding the lower back at the bottom, which places shearing stress on the spine and risks injury.
  • Yanking the rope with the arms to move the weight, which cheats the rep and takes load off the glutes and hamstrings.
  • Hyperextending and leaning back at the top, which stresses the lumbar spine instead of finishing the rep with a glute squeeze.
  • Standing too close to the machine so the cable goes slack at the bottom, killing the resistance you're training against.

Frequently asked questions

What muscles does the cable pull through work?

It primarily works the glutes (gluteus maximus), with the hamstrings and the erector spinae (lower-back muscles) assisting as synergists during the hip hinge.

Is the cable pull through good for beginners?

Yes. The cable loads the hip hinge horizontally rather than on your spine, so it's a forgiving, joint-friendly way to learn the hinge pattern and build glute strength before progressing to heavier deadlifts.

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

The barbell hip thrust and the Romanian deadlift train the same glute and hamstring hip-hinge pattern and are good alternatives when you want to load heavier weight.

How many sets and reps should I do?

Because it's a glute-isolation accessory, higher reps work well — aim for 3 to 4 sets of 10 to 15 reps, focusing on a strong glute squeeze at the top of each rep.

Should I feel the cable pull through in my glutes or my lower back?

You should feel it mainly in your glutes and hamstrings. If your lower back is doing the work, brace your core harder and keep your spine neutral so the hinge loads your hips, not your spine.

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