Cables
Cable pull-through
Cable pull-through mainly works your glutes and hamstrings. It also helps your lower back.
Step by step
- Face away from the cable, rope between your legs, feet wide.
- Push your hips back with soft knees, back flat.
- Squeeze your glutes to stand tall, arms straight.
What you should feel
A stretch in the back of your thighs and a squeeze in your glutes. Your lower back and arms should not do the work.
Common mistake
Pulling with the arms or squatting down; keep arms straight and send your hips back instead.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Glute bridgeGlutes
Single-leg glute bridgeGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutesQuestions
What muscles does the cable pull-through work?
Cable pull-through mainly works your glutes and hamstrings. It also helps your lower back.
Can I do the cable pull-through at home?
Not easily, it needs this: cables. At home, try instead: dumbbell hip thrust, glute bridge, and single-leg glute bridge.
How many sets and reps of the cable pull-through?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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