Cable pull through
Master the cable pull through to powerfully activate your glutes and hamstrings, building strength and improving hip extension.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable pull through
Description
A strength training exercise that targets the glutes and hamstrings, using a cable machine.
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How to do Cable pull through
- 01Setup
Stand facing away from a low cable pulley, with the rope attachment between your legs. Grab an end of the rope in each hand, allowing the rope to pass through your legs from behind.
- 02Setup
Step forward a few feet to create tension on the cable, positioning your feet shoulder-width apart with a slight bend in your knees. Hinge at your hips, pushing your glutes back until you feel a stretch in your hamstrings, maintaining a neutral spine.
- 03
Keeping your core engaged and back flat, explosively drive your hips forward, squeezing your glutes to pull the rope through your legs until you are standing upright, achieving full hip extension.
- 04
Control the eccentric phase by slowly hinging at your hips again, allowing the rope to pull your hands back through your legs, returning to the starting stretched position. Inhale as you lower, exhale as you extend.
Tips
- Initiate the movement by pushing your hips back, not by bending your knees excessively, to ensure primary glute and hamstring activation.
- At the top of the movement, fully extend your hips and consciously squeeze your glutes for a strong peak contraction, avoiding hyperextension of your lower back.
- Keep your abdominal muscles braced throughout the exercise to protect your lower back and maintain a stable torso, enhancing power transfer.
- Resist the weight as you hinge at the hips during the eccentric phase to maximize time under tension and promote muscle growth.
Common mistakes
- Avoid rounding your lower back during the hinge; instead, keep your spine neutral and chest up to prevent injury and properly engage the posterior chain.
- Do not squat down by bending your knees too much; focus on pushing your hips back and maintaining a slight bend in the knees to target the glutes and hamstrings effectively.
- Don't forcefully arch your lower back at the top of the movement; instead, achieve full hip extension by squeezing the glutes without compromising spinal alignment.
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What muscles does Cable pull through work?
Cable pull through primarily targets Gluteus Maximus. Secondary muscles include Erector Spinae, Hamstrings.
Is Cable pull through good for beginners?
Cable 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 pull through?
You need Cable to perform Cable 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 pull through?
Initiate the movement by pushing your hips back, not by bending your knees excessively, to ensure primary glute and hamstring activation. At the top of the movement, fully extend your hips and consciously squeeze your glutes for a strong peak contraction, avoiding hyperextension of your lower back. Keep your abdominal muscles braced throughout the exercise to protect your lower back and maintain a stable torso, enhancing power transfer. Resist the weight as you hinge at the hips during the eccentric phase to maximize time under tension and promote muscle growth.
What are common mistakes when doing Cable pull through?
Avoid rounding your lower back during the hinge; instead, keep your spine neutral and chest up to prevent injury and properly engage the posterior chain. Do not squat down by bending your knees too much; focus on pushing your hips back and maintaining a slight bend in the knees to target the glutes and hamstrings effectively. Don't forcefully arch your lower back at the top of the movement; instead, achieve full hip extension by squeezing the glutes without compromising spinal alignment.
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Free · iPhone only · Available on the App Store