Cable Pull Through

Instructions

1
Stand facing the cable machine with feet shoulder-width apart. Position the cable attachment around one ankle with the machine set to a low pulley position. Maintain an upright torso with a slight forward lean from the hips.
2
Grip the machine frame or handles for stability. Engage your core and ensure the standing leg is slightly bent. The working leg should start with the knee slightly bent, foot positioned directly under the hip.
3
Slowly allow the cable to pull the working leg forward in a controlled manner, creating a forward swing. Maintain a slight knee bend throughout and keep the torso relatively stable with only minimal forward lean.
4
Drive the leg backward and upward in a powerful, controlled movement by extending the hip. Squeeze the glute at the top of the movement where the leg is extended behind the body. Return to the starting position with control, resisting the cable tension throughout the eccentric phase.
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESHamstrings, Quadriceps, Erector Spinae, Adductors
EQUIPMENTCable
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Gluteus Maximus, the Cable Pull Through is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gluteus Maximus.
  • Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Gluteus Maximus and minimize bicep/forearm takeover.

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