Cable exercise

Cable Pull-Through form, muscles worked, and workout tracking

The cable pull-through is a hip hinge performed facing away from a low pulley with the rope between the legs, targeting the gluteus maximus and hamstrings while the cable's line of pull teaches the hips to travel back and snap forward. Coaches use it to groove hinge mechanics for the deadlift, as a spine-friendly posterior-chain builder, and as a high-rep glute finisher with constant tension through lockout.

Cable Pull-Through illustration

How to do Cable Pull-Through

  1. 1Attach a rope to a low pulley, straddle the cable facing away, and grip the rope between your legs with both hands.
  2. 2Walk forward until the stack lifts, set your feet shoulder-width apart, and soften your knees.
  3. 3Inhale and brace, then push your hips straight back, letting the rope travel between your thighs as your torso hinges forward.
  4. 4Keep your back flat and arms relaxed; the cable should be moved by your hips, not pulled by your hands.
  5. 5Exhale and drive your hips forward to stand tall, squeezing your glutes at lockout without leaning back.
  6. 6Repeat with a smooth rhythm, resisting the cable on every eccentric rather than letting it drag you backward.

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Track Cable Pull-Through in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.