Pull Through
A cable exercise that trains the hip hinge pattern, teaching your hips to drive the movement instead of your lower back. It is a useful way to build the glutes without loading the spine heavily.
- Primary musclesGlutes
- Secondary musclesHamstrings, Back
- EquipmentCable
- LevelBeginner · compound
How to do the pull through
- Stand facing away from a low cable with a rope or handle attached, straddling the cable between your feet.
- Set your feet wide apart and reach back through your legs to grab the handle.
- Hinge forward at the hips with a slight bend in your knees, reaching the handle as far back as feels comfortable.
- Drive your hips forward to stand up straight, squeezing your glutes at the top.
- Keep your arms straight the whole time, letting the hips do all the work.
- Reverse the motion under control and repeat for the rest of your set.
Original library instructions (2 steps)
- 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.
Common mistakes
- Bending the arms to help pull the weight through; keep them straight so the hips do the moving.
- Rounding the lower back at the bottom of the hinge; keep a flat back and stop before you lose it.
- Standing too far forward, which loses tension on the cable; find a distance with steady resistance throughout.
- Squatting down instead of hinging at the hips; keep the knees only slightly bent.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice the hip hinge without the cable first if the pattern feels unfamiliar.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the pull through good for beginners?
Yes. It uses a light cable load and teaches the hip hinge pattern, which makes it a useful stepping stone before heavier hinge exercises.
What muscles does the pull through work?
It mainly targets the glutes, with the hamstrings and back muscles assisting as you hinge forward and stand back up.
