VARIATIONS

Cable Pull Through

Hips hinge backward while facing away from the cable machine

This compound movement targets the glutes and hamstrings through a dynamic hip hinge pattern. It builds posterior chain strength while teaching proper spinal alignment under load.

HOW TO DO IT

Attach a rope to the lowest pulley and stand facing away from the machine.
Straddle the cable with feet shoulder-width apart and reach back to grab the rope between your legs.
Step forward slightly to create tension in the cable with arms fully extended.
Hinge at the hips to push your glutes back while keeping your back flat.
Drive your hips forward forcefully to return to a standing position.
Squeeze your glutes hard at the top of the movement before repeating.

COMMON MISTAKES

Bending the knees too much and turning the move into a squat.
Rounding the lower back instead of maintaining a neutral spine.
Pulling with the arms rather than driving with the hips.

TIPS

Imagine closing a car door with your buttocks to initiate the hinge.
Keep your arms straight like hooks throughout the entire range of motion.
Drive through your heels to maximize glute activation.

SAFETY

Maintain a neutral spine to prevent shear force on the lumbar vertebrae.

DETAILS

Muscles: Glutes
Equipment: Cable Machine
Type: Strength Training
Difficulty: Beginner
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Cable pull through
Handle: Rope
Arms: Both
Legs: Both
Arms straight or bent: Straight arms
Hand orientation: Neutral (palms facing each other)
Body position: Standing
Facing: Facing away
Pulley height: Low

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