Pull Through
The Pull Through primarily targets your Glutes, with support from Hamstrings, Lower Back. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Compound · Pull
Primary muscles: Glutes Secondary muscles: Hamstrings, Lower Back
How to perform Pull Through
- Step 1. 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.
- Step 2. 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.
Frequently asked questions
Which muscle groups are primarily targeted by the cable pull through?
The cable pull through is a hinge movement that primarily isolates the gluteus maximus. While the hamstrings assist in the hip extension, the setup allows for a high degree of glute activation.
What is the most effective way to optimize form for glute engagement?
Maintain a neutral spine and hinge at the hips until you feel a stretch in the posterior chain. Drive the hips forward to a full lockout while keeping the arms long and the cable close to the groin.
What are the most common mistakes to avoid during this exercise?
Avoid using the arms to pull the weight or rounding the lower back during the eccentric phase. Do not overextend the lumbar spine at the top of the movement; focus on a hard glute squeeze instead.
How should I program pull throughs for hypertrophy?
This exercise is best performed for moderate to high repetitions, typically 3-4 sets of 12-20 reps. It serves as an effective accessory movement after heavy compound lifts like deadlifts or squats.
Is there a beginner-friendly alternative if a cable machine is unavailable?
A resistance band anchored to a low point is a suitable alternative that provides a similar tension profile. This allows beginners to practice the hip hinge pattern with less risk of spinal loading.
Sample sets & reps for Pull Through
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Ankle On The Knee — stretch
- Barbell Glute Bridge — barbell
- Barbell Hip Thrust — barbell
- Butt Lift (Bridge) — bodyweight
- Downward Facing Balance — ball
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