Cable Pull-Through
A hip-hinge exercise using a rope attachment on a low cable pulley. The cable pulls backward rather than straight down, which makes it a beginner-friendly way to learn the hinge while training the glutes and hamstrings.
Equipment: Cable machine
How to do it
- 1Attach a rope to the low pulley, face away from the machine, and reach between your legs to grab the rope with both hands.
- 2Walk forward a couple of steps until the cable has tension, and set your feet slightly wider than hip-width with a slight bend in your knees.
- 3Push your hips back and let the rope travel between your legs, keeping your back flat and your arms relaxed.
- 4Drive your hips forward to stand tall, squeezing your glutes at the top without leaning back.
Common mistakes
- Squatting down by bending the knees a lot instead of pushing the hips back.
- Pulling the rope with the arms instead of letting the hips do the work.
- Arching the lower back and leaning backward at the top of the rep.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Pull-Through safe for beginners?
Generally, yes. The Cable Pull-Through is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Cable Pull-Through work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
What can I substitute if I don't have a cable machine for the Cable Pull-Through?
The Sumo Deadlift trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Sumo DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.