Cable Pull-Throughs | Gymacetamol

Muscles Worked

Primary

Glutes

Secondary

Hamstrings

Quick Cues

1

Hinge at the hips

2

Drive hips forward at the top

3

Squeeze glutes hard

4

Control the cable back

Equipment Needed

Cable Machine

Attach a rope handle to a low cable pulley.
Stand facing away from the machine with feet slightly wider than hip-width.
Reach between your legs and grab the rope with both hands.
Hinge at your hips, letting the cable pull your hands back between your legs.
Keep your back flat and feel the stretch in your hamstrings and glutes.
Drive your hips forward explosively to stand tall, squeezing your glutes at the top.
Repeat for the desired number of repetitions.

Common Mistakes

Not engaging the core

Rounding the lower back at the end of the movement

Using too much weight and losing hip hinge form

Pro Tips

Hinge at the hips and drive them forward against the cable tension

Keep your arms straight and let the cable pull between your legs

Squeeze your glutes hard at the top of each rep

Your Progress

Variations

Kettlebell Swing

Hip Thrust

Romanian Deadlift