Cable Pull-Through
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Gluteus Maximus
Secondary muscle groups
Hamstrings, Erector Spinae
Movement pattern
Bilateral Hip Hinge
Training goal
Technique
Sport
General Athletic Development
Overview
Purpose. Groove the hip hinge and build glute strength with a horizontal resistance vector.
How it fits the system. A beginner-level bilateral hip hinge entry in the Strength section, programmed to develop technique. Related work in the library: Trap Bar Romanian Deadlift and 45-Degree Back Extension.
Primary muscles
Gluteus Maximus
Secondary muscles
Hamstrings, Erector Spinae
Movement pattern
Bilateral Hip Hinge
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a rope attachment at the lowest setting on a cable machine.
- Face away from the machine and take the rope between the legs.
- Step forward until the cable is under tension and set the feet hip width.
- Push the hips back and let the rope travel between the legs.
- Keep a flat back and soft knees at the bottom.
- Snap the hips forward and squeeze the glutes to stand tall.
Coaching Cues
- Let the arms stay long, this is a hip movement.
- Finish by squeezing the glutes, not leaning back.
- Keep the ribs down at lockout.
Common Mistakes
- Turning it into a squat.
- Pulling the rope with the arms.
- Overextending the lower back at the top.
Progressions & Regressions
Progressions
Progress to kettlebell swings or Romanian deadlifts.
Regressions
Use a light band and focus on the pattern.
When to Use It
When to use
In warm-ups or as glute accessory work.
When not to use
Rarely contraindicated; reduce range if the back is irritated.
Programming
3 sets of 12 to 15 reps.
Popular
Popular Articles
