Cable Kneeling Pull Through
Target and strengthen your glutes and hamstrings with the Cable Kneeling Pull Through.
- Movement
- Isolation
- Force
- Pull
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Kneeling Pull Through
Description
A cable exercise performed on your knees that targets the glutes and lower back.
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How to do Cable Kneeling Pull Through
- 01Setup
Set the cable pulley to its lowest position and attach a rope handle. Kneel on the floor facing away from the cable machine, a few feet back to ensure constant tension.
- 02Setup
Grab the rope attachment with both hands, allowing it to pass between your legs, and position your knees hip-width apart with your feet directly behind you.
- 03Setup
Hinge at your hips, pushing your glutes back as far as possible while maintaining a neutral spine and a slight bend in your knees, feeling a stretch in your glutes and hamstrings.
- 04
Initiate the movement by powerfully driving your hips forward, squeezing your glutes to pull the rope attachment through your legs until your torso is upright and your glutes are fully contracted. Exhale as you drive forward.
- 05
Slowly reverse the movement by hinging at your hips, allowing the cable resistance to pull your hips back to the starting position while maintaining control and a neutral spine. Inhale as you return.
Tips
- Focus on a strong glute contraction at the top of the movement; imagine squeezing a coin between your glute cheeks to maximize activation.
- Keep your core engaged throughout the exercise to maintain a neutral spine and prevent your lower back from arching or rounding.
- Control the eccentric (lowering) phase, slowly resisting the cable as your hips move back, to enhance muscle growth and improve mind-muscle connection.
- Experiment with your kneeling distance from the machine to find the optimal tension and range of motion that allows for a full stretch and contraction.
Common mistakes
- Rounding the lower back instead of hinging at the hips reduces glute activation and can strain the spine; focus on pushing your hips back and maintaining a flat, neutral spine.
- Using momentum to swing the weight forward rather than driving with the glutes diminishes the exercise's effectiveness; initiate the movement by consciously squeezing your glutes.
- Not achieving full hip extension at the top limits glute contraction; ensure you fully drive your hips forward until your glutes are completely contracted and your pelvis is slightly tucked.
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Get Ellim — FreeQuestions
What muscles does Cable Kneeling Pull Through work?
Cable Kneeling Pull Through primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.
Is Cable Kneeling Pull Through good for beginners?
Cable Kneeling Pull Through is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Kneeling Pull Through?
You need Cable to perform Cable Kneeling Pull Through. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Kneeling Pull Through?
Focus on a strong glute contraction at the top of the movement; imagine squeezing a coin between your glute cheeks to maximize activation. Keep your core engaged throughout the exercise to maintain a neutral spine and prevent your lower back from arching or rounding. Control the eccentric (lowering) phase, slowly resisting the cable as your hips move back, to enhance muscle growth and improve mind-muscle connection. Experiment with your kneeling distance from the machine to find the optimal tension and range of motion that allows for a full stretch and contraction.
What are common mistakes when doing Cable Kneeling Pull Through?
Rounding the lower back instead of hinging at the hips reduces glute activation and can strain the spine; focus on pushing your hips back and maintaining a flat, neutral spine. Using momentum to swing the weight forward rather than driving with the glutes diminishes the exercise's effectiveness; initiate the movement by consciously squeezing your glutes. Not achieving full hip extension at the top limits glute contraction; ensure you fully drive your hips forward until your glutes are completely contracted and your pelvis is slightly tucked.
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store