Upper legs
Cable Pull-Through
A hip hinge pulling a rope through your legs: it teaches you to use your glutes without loading your back.
Also known as: rope pull-through, glute pull-through
- Level
- Intermediate
- Equipment
- Cable Machine
- Type
- Compound
How to do it
- Attach a rope to the low pulley and face away from the machine with the rope between your legs.
- Walk a couple of steps forward with your feet slightly wider than your hips.
- Push your hips back, letting the rope pass between your legs, with a flat back.
- Drive your hips forward to stand tall, squeezing your glutes.
Form cues
- Your arms just hold the rope.
- Knees softly bent and still.
- Finish with a strong glute squeeze.
Common mistakes
- Pulling with your arms: it's a hip movement.
- Bending your knees a lot: it turns into a squat.
- Leaning back at the end: finish upright.
Sets and reps
3 sets of 12-15 reps with 60-90 seconds of rest.
FAQ
What's the pull-through good for?
To learn the hip hinge and train glutes and hamstrings without loading your spine like a deadlift.
Is it good for beginners?
Yes, it's one of the best for learning to move from your hips.
How much weight should I use?
Moderate: one where you feel your glutes and don't need to pull with your arms.
What muscles do the cable pull-through work?
They mainly work the glutes and the hamstrings, with help from the lower back.
Train with Nuvana
Add the cable pull-through to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
