Videos
Instructions
- Attach a rope to the low pulley and stand with your back to the machine.
- Straddle the rope between your legs and grip the ends with both hands.
- Step forward to create cable tension and stand with feet shoulder-width apart.
- Hinge at the hips by pushing your glutes backward, keeping a neutral spine.
- Lower your torso until you feel a stretch in your hamstrings.
- Drive your hips forward to return to standing, squeezing the glutes at the top.
Technical Tips
- Always keep your back neutral and avoid spinal flexion.
- Do not pull with the arms—the power should come from the hips.
- Step far enough from the pulley to ensure constant cable tension.
- Face away from the pulley to perform the correct hip hinge pattern.
Breathing Tips
- Inhale while hinging backward and lowering the torso.
- Exhale as you drive the hips forward to the starting position.
Medical restrictions
- Lower back injuries
- Hip joint pathologies
- Hamstring strains or tears
The Pull Through is a cable-based strength training exercise that effectively targets the glutes and hamstrings through a hip hinge movement. Performed with your back to a low pulley machine, this exercise involves pulling a rope attachment through the legs while extending the hips forward. It is a powerful tool for improving posterior chain strength, posture, and functional athletic movements like sprinting and jumping. Due to the horizontal resistance provided by the cable, it offers a lower spinal load compared to traditional barbell deadlifts, making it a safe and scalable option for beginners and those with lower back concerns. The Pull Through is also widely used in sports conditioning and fitness programming to teach proper hip engagement and glute activation. Whether you aim to build strength, enhance hip mobility, or reinforce lifting mechanics, the Pull Through is a foundational and effective choice.
Do I face away from the cable machine during pull throughs?
Yes, during pull throughs, you stand with your back to the cable machine so the rope passes between your legs, allowing proper hip hinge mechanics.
What muscles do pull throughs work?
Pull throughs primarily target the glutes and hamstrings, while also engaging the lower back for stabilization.
Are cable pull throughs beginner-friendly?
Yes, cable pull throughs are excellent for beginners because they reinforce proper hip hinge form with minimal spinal load.
Is the pull through effective for glute growth?
Absolutely. The pull through isolates the glutes and trains them through a full range of motion, making it highly effective for hypertrophy.
What equipment do I need for a pull through?
You need a cable machine with a low pulley and a rope attachment to perform the pull through correctly.