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How to do the Cable Pull Through

Glutes & HamstringsGlutes & HamsCableBeginner

The cable pull through is one of the most underrated tools for building thick, powerful glutes and hamstrings because the cable keeps constant tension through the entire movement. Master this pattern and you lay the foundation for stronger deadlifts, better posture, and a posterior chain that performs as good as it looks.

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Muscles worked

Primary
GlutesHamstrings
Secondary
Lower backCalves

Step-by-step

  1. Stand facing away from a low cable pulley, feet hip-width apart, and reach back between your legs to grip the rope attachment with both hands.
  2. Hinge at the hips by pushing them back, letting the cable pull your hands through your legs while keeping your chest up and spine neutral.
  3. Drive your hips forward explosively by squeezing your glutes hard at the top until your body forms a straight line from head to heel.
  4. Control the return by hinging back slowly before repeating, never letting the weight yank you out of position.

Common mistakes

  • Squatting instead of hinging: if your knees are traveling far forward, focus on pushing your hips back behind your heels rather than bending at the knees.
  • Rounding the lower back at the bottom: keep your chest proud and maintain a neutral spine throughout the hinge, reducing the load if you cannot hold position.
  • Stopping short at the top: a weak or incomplete lockout leaves glute activation on the table, so squeeze fully and pause for one count at hip extension before returning.

Pro tip — At the top of each rep, think about driving your hip bones toward the ceiling rather than just standing up tall, this subtle anterior pelvic tilt cue shifts peak tension directly into the glutes and separates good reps from great ones.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Glutes & Hamstrings exercises

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