What muscles do cable pull throughs work?

Cable pull throughs primarily target the glutes and lower back, helping to build strength and power in the posterior chain. They also engage the hamstrings and upper legs as secondary muscles, making them a great compound movement for lower body development.

What equipment do I need for cable pull throughs and are there alternatives?

You’ll need a cable machine with a rope attachment set to the low pulley position. If you don’t have access to a cable machine, resistance bands anchored low can offer a similar movement pattern, though with a slightly different resistance curve.

Are cable pull throughs suitable for beginners?

Yes, cable pull throughs are beginner-friendly as they are easy to learn and place less stress on the spine compared to heavy barbell hip hinges. Beginners should start with lighter weight to focus on proper hip-hinge technique before increasing load.

What are common mistakes when doing cable pull throughs?

A common mistake is rounding the lower back instead of keeping a neutral spine throughout the movement. Others include pulling with the arms instead of driving through the hips, and standing too close to the machine, which limits the range of motion.

How many sets and reps should I do for cable pull throughs?

For strength and power, aim for 3-4 sets of 8-12 reps using moderate to heavy weight. For endurance or muscle activation, use lighter weight and perform 2-3 sets of 12-15 reps with controlled tempo.

Are there safety tips I should follow when doing cable pull throughs?

Maintain a neutral spine and keep your core engaged to protect your lower back. Ensure the cable pulley is set low and that you have enough distance from the machine to avoid sudden tension changes during the movement.

What variations of cable pull throughs can I try?

You can perform single-leg cable pull throughs to increase balance and core challenge, or use a straight bar instead of a rope for a slightly different grip and feel. Adjusting stance width and foot placement can also shift muscle emphasis.

Cable Pull Through

Target Muscles

Primary:

Glutes

Lower Back

Secondary:

Upper Legs

Equipment Required

Strength Machine

Pull-up Bar

Exercise Type

Weight & Reps

How To Do

Stand facing away from a cable machine with a rope handle attached to the low pulley, feet shoulder-width apart, and grasp the rope between your legs. Hinge at your hips with a straight back, then drive your hips forward to pull the rope through your legs, squeezing your glutes at the top. Keep your core engaged and avoid rounding your back throughout the movement.

Step-by-Step Instructions

Stand with your back to a cable machine, feet shoulder-width apart.
Attach a rope handle to the low pulley.
Reach back between your legs and grasp the rope handle with an overhand grip.
Step forward a couple of feet so that the cable is taut.
Keeping your back straight, bend at your hips and knees, lowering your torso until it's nearly parallel to the floor.
Your arms should be straight and the rope handle should be between your legs.
This is the starting position.
Keeping your back straight and core engaged, extend your hips and knees, pulling the rope through your legs.
Squeeze your glutes at the top of the movement.
Slowly lower the rope back to the starting position, bending at your hips and knees.
Repeat for the desired number of repetitions.

Explore more glutes exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable Deadlift

Upper Legs

Glutes

Strength Machine

Lever Hip Thrust

Glutes

Strength Machine

Barbell Straight-Leg Deadlift

Glutes

Upper Legs

Barbell

Dumbbell Straight Leg Deadlift

Glutes

Upper Legs

Dumbbell

Frequently Asked Questions

What muscles do cable pull throughs work?: Cable pull throughs primarily target the glutes and lower back, helping to build strength and power in the posterior chain. They also engage the hamstrings and upper legs as secondary muscles, making them a great compound movement for lower body development.
What equipment do I need for cable pull throughs and are there alternatives?: You’ll need a cable machine with a rope attachment set to the low pulley position. If you don’t have access to a cable machine, resistance bands anchored low can offer a similar movement pattern, though with a slightly different resistance curve.
Are cable pull throughs suitable for beginners?: Yes, cable pull throughs are beginner-friendly as they are easy to learn and place less stress on the spine compared to heavy barbell hip hinges. Beginners should start with lighter weight to focus on proper hip-hinge technique before increasing load.
What are common mistakes when doing cable pull throughs?: A common mistake is rounding the lower back instead of keeping a neutral spine throughout the movement. Others include pulling with the arms instead of driving through the hips, and standing too close to the machine, which limits the range of motion.
How many sets and reps should I do for cable pull throughs?: For strength and power, aim for 3-4 sets of 8-12 reps using moderate to heavy weight. For endurance or muscle activation, use lighter weight and perform 2-3 sets of 12-15 reps with controlled tempo.
Are there safety tips I should follow when doing cable pull throughs?: Maintain a neutral spine and keep your core engaged to protect your lower back. Ensure the cable pulley is set low and that you have enough distance from the machine to avoid sudden tension changes during the movement.
What variations of cable pull throughs can I try?: You can perform single-leg cable pull throughs to increase balance and core challenge, or use a straight bar instead of a rope for a slightly different grip and feel. Adjusting stance width and foot placement can also shift muscle emphasis.