Cable Pull-Through

Hip hinge guided by the cable: it teaches the pattern better than almost any other exercise and loads the glutes with minimal lower-back stress. A great posterior-chain accessory.

• Isolation
• Cable
• Beginner

How to do it

• Back to the low pulley, rope between your legs
• Push your hips back and let the rope stretch you
• Knees softly bent, neutral back
• Extend your hips squeezing your glutes, do not pull with your arms

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Let your hips travel back for 2 s; drive forward squeezing your glutes

Common mistakes

• Turning it into a squat (knees instead of hips)
• Pulling with your arms instead of your hips
• Hyperextending your lower back at the finish

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Erectors / lower back

Alternatives

• Hip Thrust
• Romanian Deadlift