Smart Workout Diary
Cable Pull Through
The cable pull-through is a hip-hinge exercise performed facing away from a low cable pulley, pulling the handle forward by extending the hips. It primarily trains the glutes, with meaningful involvement from the hamstrings and trunk muscles. It supports posterior-chain strength, hip-hinge mechanics, and glute-focused training without placing a bar on the back.
Demonstration
Instructions
- Set a cable pulley to its lowest position and attach a rope handle. Select a light load to learn the movement.
- Stand facing away from the machine, straddle the cable, and take one or two small steps forward until the cable has tension. Hold both rope ends with straight arms between your thighs.
- Place your feet about hip-width apart, soften your knees, brace your abdomen, and keep your chest open with a neutral spine.
- Inhale and push your hips backward, allowing the rope to travel behind you. Keep your shins mostly vertical and avoid turning the movement into a deep squat.
- Drive through your feet and squeeze your glutes to extend your hips, bringing your torso upright and the rope forward to around hip level. Do not lean backward at the top.
- Exhale as you finish the hip extension, then return the handle slowly under control and repeat. Step toward the machine before releasing the handle.
