Glutes · Compound

Cable Pull-Through

A cable hip hinge that teaches the hinge pattern and loads the glutes.

MAIN MUSCLE
Glutes, Hamstrings
ALSO WORKS
Erector spinae
EQUIPMENT
Cable
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a rope to a low pulley and face away, holding it between the legs.

  2. Walk forward to create tension and set a hip-width stance.

  3. Push the hips back until you feel a hamstring stretch.

  4. Drive the hips forward and squeeze the glutes to stand tall.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Cable Pull-Through work?

The main muscle is Glutes, Hamstrings. It also works Erector spinae.

How many reps should I do?

FORGE suggests 12-15 reps for Cable Pull-Through. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Pull-Through?

These train the same muscles: Kettlebell Swing, Romanian Deadlift, Barbell Hip Thrust.