Cable Pull-Through
A hip hinge performed facing away from a low cable, pulling a rope between the legs to standing. It teaches hinge mechanics and trains the glutes and hamstrings with relatively light loading on the lower back.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Adductors
- Sets
- 3
- Reps
- 12–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a rope to a low pulley, face away and hold the rope between your legs. Walk forward a few steps and stand with feet slightly wider than hips.
Push your hips back and let the rope pull your hands through your legs.
Keep a soft knee bend and a flat back.
Drive your hips forward to stand tall.
Squeeze your glutes at the top without leaning back.
Breathing: Inhale as you hinge back, exhale as you drive forward.
Coaching tips
Hips back to the wall
Arms stay long
Snap hips through
Common mistakes
Pulling with the arms
Squatting down
Leaning back at the top
Safety notes
Stand far enough from the stack that the weight stays off the pins at the bottom.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.