Cable Pull-Through
Cable Pull-Through is a compound hinge exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Pull Through · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the pulley height before selecting the load.
- 2Stand or sit far enough away to keep cable tension at both ends of the repetition.
- 3Set the feet about hip width and begin with the load close to the body or cable between the legs.
- 4Unlock the knees, brace, and push the hips back until the hamstrings are loaded without rounding the spine.
How to perform it
- 1Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
- 2Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Keep the cable aligned with the moving limb from start to finish
- •Close the car door with your hips
- •Shins stay nearly vertical
- •Keep the load brushing the legs
Common mistakes
- •Squatting the weight down
- •Rounding to chase extra depth
- •Hyperextending at lockout
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Barbell
Smith machine
Dumbbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.