Glutes · Compound

Cable Pull Through

A posterior chain exercise using a cable machine, combining a hip hinge with the rope pulled between the legs to target the glutes and hamstrings. The cable pulls from behind, so standing up straight is the hard part, loading the glutes hardest exactly at lockout where deadlifts go quiet. It is also one of the best hinge-pattern teachers, since the cable physically drags your hips back for you.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Cable Compound Hinge
cable-pull-through-poster
  • Level Beginner
  • Equipment Cable
  • Primary Muscles Glutes, Hamstrings, Lower Back
  • Movement Compound Hinge

Demonstration

Watch the Form Demo

Technique

How to Do the Cable Pull Through

  1. Attach a rope to a low pulley and straddle the cable, facing away from the machine.
  2. Grip the rope between your legs and step forward until the cable is taut.
  3. Push your hips straight back, letting the rope travel between your thighs, knees softly bent.
  4. Lower until your hamstrings stretch and your torso tips toward parallel.
  5. Drive your hips forward to stand tall, squeezing the glutes hard.
  6. Keep your arms completely relaxed throughout.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes
Secondary muscles
Hamstrings Lower Back

Do This

Form Cues

  • Push the hips straight back and let the rope travel between your legs.
  • Finish by squeezing the glutes, not by leaning back.
  • Keep the arms straight and passive throughout.
  • Finish standing tall with glutes squeezed, not leaning back. The lockout squeeze is the entire point.

Avoid This

Common Mistakes

  • Turning it into a squat by bending the knees too much.
  • Pulling with the arms rather than driving with the hips.
  • Hyperextending the lower back at the finish.
  • Pulling the rope up with the arms instead of letting the hips do every bit of the work.

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