Cable Pull Through
StrengthPullFunctionalCore
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Description
The Cable Pull Through is a compound exercise targeting the posterior chain, primarily focusing on the glutes, hamstrings, and lower back. It involves pulling a cable attachment through the legs while maintaining a hip hinge position, promoting strength and stability in the lower body.
How to Perform
- Set the cable machine to the lowest setting and attach a rope handle.
- Stand facing away from the machine, straddling the cable with feet shoulder-width apart.
- Grip the rope handle with both hands between your legs, palms facing each other.
- Step forward to create tension in the cable, keeping your arms straight.
- Hinge at the hips, pushing your glutes back while maintaining a slight bend in your knees.
- Keep your back straight and chest up as you lower your torso until you feel a stretch in your hamstrings.
- Drive through your heels and extend your hips forward to return to the starting position.
- Squeeze your glutes at the top of the movement without hyperextending your lower back.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Focus on hinging at the hips rather than squatting down to maximize glute and hamstring engagement.
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- Ensure that your knees remain slightly bent and do not lock out during the exercise.
- Maintain a neutral spine by keeping your chest up and shoulders back as you perform the movement.
- Start with a lighter weight to master proper form before progressing to heavier loads.
- Control the movement both on the way down and up to maximize muscle activation.
Common Mistakes
- Leaning too far forward, shifting weight onto toes instead of keeping it on heels.
- Rounding the lower back instead of maintaining a neutral spine.
- Using arms to pull the cable instead of hinging at the hips.
- Allowing knees to cave inward instead of keeping them in line with toes.
- Standing too close to the cable machine, limiting range of motion.
- Failing to fully extend hips at the top of the movement.
- Pulling the cable too high, causing excessive lower back arching.
- Moving too quickly, sacrificing control and engagement.
- Not engaging glutes and hamstrings, relying too much on lower back.
Recommended Exercises
Explore exercises related to Cable Pull Through for glutes training and similar movement patterns.
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