Cable Pull Through
CableStrength
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The Cable Pull Through is a strength exercise performed on a cable machine with a rope attachment, where you stand facing away from the machine, hinge at the hips, and pull the cable through your legs by extending the hips forward. Its primary purpose is to build posterior chain power and glute activation through a hip hinge movement that mimics athletic actions like sprinting or jumping. It mainly targets the glutes, hamstrings, and lower back, benefiting athletes, powerlifters, and those seeking to improve hip thrust strength and correct anterior pelvic tilt.
How to Perform Cable Pull Through
- 1Attach a rope handle to the low pulley of the cable machine and load an appropriate weight.
- 2Stand facing away from the machine with feet shoulder-width apart, about 4-6 feet from the pulley.
- 3Reach between your legs, grab the rope handle with both hands, and step forward slightly to remove slack while keeping your back straight.
- 4Position your body in a hip hinge: push hips back, bend knees slightly, chest up, and core braced, with arms extended holding the rope.
- 5Inhale to prepare, then exhale as you powerfully extend your hips forward and thrust pelvis to stand tall, squeezing glutes at the top.
- 6Inhale as you slowly hinge at the hips again, pushing hips back while keeping a slight knee bend and tension on the cable.
- 7Repeat for desired reps, then carefully release the handle.
- 8Key form tips: Maintain a neutral spine—avoid rounding your back; drive through heels and focus on glute squeeze, not lower back; keep constant cable tension; common mistake is squatting instead of hinging at hips.
