cable pull-through
Set up a cable machine with a rope attachment at the lowest pulley position. Stand facing away from the machine, straddling the cable, and grab the rope handle between your legs.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- hamstrings
Secondary muscles
- erector spinae
- rectus abdominis
- obliques
Target muscles
- glutes
- hamstrings
- back
How to perform
- 1
Set up a cable machine with a rope attachment at the lowest pulley position.
- 2
Stand facing away from the machine, straddling the cable, and grab the rope handle between your legs.
- 3
Step forward a few feet to create tension, then hinge at your hips, pushing your glutes back and keeping a slight bend in your knees.
- 4
Keep your back straight and chest up, feeling a stretch in your hamstrings and glutes as the cable pulls through your legs.
- 5
Drive through your heels, powerfully extend your hips forward, squeezing your glutes to stand upright.
- 6
Avoid hyperextending your lower back at the top; stop when your hips are fully extended.
- 7
Control the eccentric phase, slowly hinging back at the hips to return to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
