Cable Pull-Through

Cable Pull-Through is an isolation exercise that primarily targets the glutes while also engaging the hamstrings and lower back. It is a beginner-friendly exercise that helps improve hip hinge mechanics, making it beneficial for those new to weight training or looking to strengthen their posterior chain.

Unlike squats or deadlifts, the cable pull-through emphasizes controlled hip extension with continuous tension from the cable, making it particularly useful for glute activation. It can serve as both a primary glute exercise or as an accessory movement to complement more complex lifts.

This exercise is commonly used to develop posterior chain strength, improve athletic performance, and enhance overall hip mobility. It is also a great option for those who struggle with conventional hip hinge movements, as the cable resistance provides guidance on maintaining proper form.

1. Set a cable machine to the lowest position and attach a rope handle. Stand facing away from the machine with feet shoulder-width apart.
2. Grab the rope between your legs with both hands using a neutral grip, step forward to create tension in the cable.
3. Hinge at the hips by pushing your glutes back while maintaining a slight bend in the knees. Keep your back straight and core engaged.
4. Lower your torso until you feel a stretch in your hamstrings, ensuring the cable remains taut throughout the movement.
5. Drive through your heels and extend your hips forward, squeezing your glutes at the top.
6. Repeat for the desired number of repetitions, maintaining a controlled motion throughout.

This exercise carries a low to moderate risk of injury when performed with proper form.

• Lower Back Strain: Overextending at the top or rounding the back during the movement can place excessive stress on the lower back. Keep your core tight and avoid hyperextension.
• Knee Discomfort: While this is a hip-dominant movement, bending the knees too much can reduce glute engagement and place unnecessary strain on the knees. Maintain a soft bend in the knees without excessive flexion.
• Hamstring Overuse: If the glutes are not properly engaged, the hamstrings may take on too much of the load, potentially leading to tightness or strain. Focus on squeezing the glutes at the top.