Cable Pull-Through

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Adductor Magnus

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a rope to a low pulley, face away from the machine and hold the rope between your legs.
2. Walk forward a few steps so the weight lifts, feet slightly wider than hip-width.
3. Push your hips back and let the rope travel back between your legs, keeping your back flat.
4. Drive your hips forward to stand tall and squeeze your glutes.

Cues

• Hinge at the hips; the knees bend only slightly.
• Keep the arms straight; they are just hooks.
• Finish with the hips, not by leaning back.

Common mistakes

• Squatting down instead of hinging.
• Pulling the rope with the arms.
• Hyperextending the lower back at the top.

Alternatives

• Kettlebell Swing
• Romanian Deadlift
• Barbell Hip Thrust