Cable Pull-Through: how to do it right
In short: The low-pulley pull-through targets the glute max by loading it hard in the shortened position, locked out with the hip extended.
How to do it, step by step
- 1Back to the low pulley, cable passed between your legs, grab the rope, feet shoulder-width apart.
- 2Walk forward two steps to create tension, knees soft, back neutral.
- 3Shift your pelvis back by pushing your butt far behind you, torso leaning over, tension on the glutes.
- 4Come back by driving your pelvis forward with your glutes, until the hip is fully extended.
- 5Squeeze your glutes hard for 1 second in the standing position, without arching, then control the return.
The mistake to avoid
Don't pull with your arms or lower back. The hips do the work.
Other common mistakes
- Arching your lower back at the end of the range instead of finishing with your glutes: tuck your ribs and squeeze your glutes without lumbar hyperextension.
- Bending your knees like a squat instead of hinging at the hip: keep your shins nearly vertical and push your butt far behind you.
- Rounding your back in the low position: keep your back flat and neutral throughout the hinge.
- Letting go of the final contraction too fast: take 1 second of squeeze before letting the load come back.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the prime mover: it performs hip extension and the final lockout. The hamstrings assist by supporting this extension. The spinal erectors and transverse abdominis brace the trunk to keep the back neutral during the hip hinge.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Glute Bridge ›
- Barbell Hip Thrust ›
- Single-Leg Hip Thrust ›
- Dumbbell Floor Glute Bridge ›
- Cable Hip Extension ›
Frequently asked questions
How do I do this exercise?
Back to the low pulley, cable between your legs, rope in hand, feet shoulder-width apart. Walk forward two steps to create tension, knees soft and back neutral. Push your butt far behind you by shifting your pelvis, then come back by driving your hips forward until the hip is extended. Squeeze your glutes for 1 second at the top, without arching.
How far should I go?
Push your pelvis far behind you until you feel the glutes stretch, without rounding your back. Then come back until the hip is fully extended, standing. The tension is max in the shortened position, so never rush the end: lock out and squeeze for 1 second. Aim for the range you control, not the one you force by twisting your back.
I don't feel anything, is that normal?
You should feel your glutes, especially at the end of the range. Think of pushing a wall forward with your hips, your arms are just a hook, not tractors. If it doesn't come, lighten up and slow down the lockout: on this contraction movement, connection outranks load.
How fast should I do the movement?
Brake the return, as the pelvis moves back and the glutes lengthen, over 2 to 3 seconds. Then drive your hips forward firmly and squeeze for 1 second at the top. It's the held lockout that does the job here, not speed.
How should I breathe?
Breathe in and brace while the pelvis moves back and the glutes lengthen. Breathe out as you drive the hips forward, on the lockout. Keep the transverse engaged and your ribs down to protect your lower back the whole way.