Quick Answer
Cable Pull-Through is a beginner strength exercise that targets your glutes and hamstrings. It uses a cable. Attach rope to low pulley.
Video Tutorial
How to Perform the Cable Pull-Through
- 1
Attach rope to low pulley.
- 2
Stand facing away, straddle cable.
- 3
Reach between legs, grip rope.
- 4
Walk forward for tension.
- 5
Hinge hips back, slight knee bend, back straight.
- 6
Feel hamstring stretch.
- 7
Drive hips forward forcefully, squeezing glutes.
- 8
Stand tall.
- 9
Return to hinge. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Cable Pull-Through isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Pull-Through
Hamstrings • Resistance Bands
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Romanian Deadlift
Hamstrings, Glutes • Barbell
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Frequently Asked Questions
What muscles does the Cable Pull-Through work?
The Cable Pull-Through primarily works your glutes and hamstrings. Secondary muscles include the lower back and core.
What equipment do I need for the Cable Pull-Through?
The Cable Pull-Through needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Cable Pull-Through suitable for beginners?
Yes. The Cable Pull-Through is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Cable Pull-Through should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Cable Pull-Through every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.