glutes · Cable · Beginner
Cable Pull-Through
The cable pull-through is a hip hinge with the load pulling you backward, which forces the glutes to finish the rep. It teaches the hinge better than a deadlift because there is nothing to lift off the floor.
Why it's in a glute program: A joint-friendly hinge that hits the glutes hard at lockout.
How to do the cable pull-through
- Begin 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.
- Begin 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.
Form cues
- Push the hips back, soft knees, flat back.
- Let the cable pull you into the stretch.
- Stand tall and squeeze; do not lean back.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: cable.
Programs that use the cable pull-through
In Glute Max this exercise appears in 8 of the coach-built programs, including Glute Growth Engine — 4 Day, Glute Kickstart — 2 Day, Glute Power Forge — 4 Day. Every program shows the animated form guide above on the workout screen.
