Cable pull through

Instructions

1
Stand facing the cable machine with feet hip-width apart, positioned approximately 12-18 inches away from the machine. Attach the cable handle to your foot using an ankle strap or foot attachment. Keep your torso upright with a slight forward lean from the hips.
2
Grip the machine frame with your hands for stability and balance. Engage your core by tightening your abdominal muscles. Position the leg with the cable attachment as your working leg while the other leg remains stationary for balance.
3
Slowly lower the working leg forward by flexing at the hip in a controlled manner. Allow the cable weight to create tension as your leg moves forward. Maintain a slight bend in the knee throughout the movement and keep your torso stable without rotating.
4
Drive the working leg backward and upward by extending the hip, squeezing the glute muscle at the peak of contraction. Push through the heel to maximize glute activation. Return to the starting position with control, resisting the cable tension on the way back.
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESHamstrings, Quadriceps, Erector Spinae, Adductors
EQUIPMENTCable
DIFFICULTYBeginner

Overview

Focusing on the Cable pull through allows you to target the Gluteus Maximus with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Gluteus Maximus.
  • Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Hips stability and proprioception during heavy loads.

Pro Tips

If you feel this primarily in your joints rather than the Gluteus Maximus, instantly lower the weight and readjust your Cable setup.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Quadriceps, Erector Spinae, Adductors to maintain control of the Cable.

Exercise Variations

  • Dumbbell Cable pull through
  • Cable Cable pull through
  • Banded Cable pull through

Beginner Tips

If you are new to the Cable pull through, focus on mastering the movement pattern with zero weight before adding Cable.

Frequently Asked Questions