What muscles does the Cable Straight Legs Pull Through work?

This exercise primarily targets the glutes, helping build strength and shape in your posterior chain. It also works the hamstrings and engages the lower back for stability, making it a great compound movement for hip hinge training.

What equipment do I need for the Cable Straight Legs Pull Through?

You’ll need a low cable pulley machine and a rope attachment for proper grip and range of motion. If you don’t have access to a cable machine, resistance bands anchored at a low point can serve as a substitute, though the tension will differ.

Is the Cable Straight Legs Pull Through suitable for beginners?

Yes, beginners can safely perform this exercise as long as they use light weight and focus on correct hip hinge technique. It’s low-impact and teaches proper glute activation, which is valuable for building a solid foundation.

What are common mistakes to avoid when doing Cable Straight Legs Pull Throughs?

Avoid rounding your back or bending your knees excessively keep your spine neutral and legs straight but not locked out. Also, don’t pull with your arms; drive the movement from your hips and glutes to protect your lower back.

How many sets and reps should I do for Cable Straight Legs Pull Throughs?

For general strength and muscle building, start with 3–4 sets of 10–15 reps at a moderate weight. Focus on controlled tempo, especially the squeeze at the end of the hip extension, to maximize glute engagement.

Are Cable Straight Legs Pull Throughs safe for lower back health?

Yes, when performed with correct form, they can help strengthen your posterior chain and reduce lower back strain by improving hip hinge mechanics. Use a manageable weight and maintain a neutral spine throughout to ensure safety.

What are some variations of the Cable Straight Legs Pull Through?

You can perform a bent-knee version for more glute emphasis or use a single-leg pull through for added balance challenge. Switching to a resistance band or different handle attachments can also change muscle activation and grip comfort.

Cable Straight Legs Pull Through (with rope)

Target Muscles

Primary:

Glutes

Secondary:

Hamstrings

Lower Back

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand facing away from a low cable machine with a rope handle between your legs, feet shoulder-width apart, and arms straight. Hinge at your hips, pushing your glutes back while keeping your back neutral, then drive your hips forward to stand tall. Keep your arms straight and focus on using your glutes and hamstrings to lift, not your lower back.

Step-by-Step Instructions

Begin by attaching a rope handle to the low pulley of a cable machine. Stand facing away from the machine with your feet shoulder-width apart.
Grab the rope handle with both hands and step forward to create tension in the cable. The rope should pass between your legs.
Keep your arms straight and your back neutral as you hinge at the hips, pushing your glutes backward. Lower your torso until it is nearly parallel to the floor.
Engage your glutes and hamstrings as you drive your hips forward to return to the starting position. Keep your arms straight throughout the movement and avoid using your lower back to pull the weight.
Repeat for the desired number of repetitions, maintaining proper form and control.

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

Alternative Exercises

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Barbell Romanian Deadlift

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Dumbbell Stiff-Leg Deadlift

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Frequently Asked Questions

What muscles does the Cable Straight Legs Pull Through work?: This exercise primarily targets the glutes, helping build strength and shape in your posterior chain. It also works the hamstrings and engages the lower back for stability, making it a great compound movement for hip hinge training.
What equipment do I need for the Cable Straight Legs Pull Through?: You’ll need a low cable pulley machine and a rope attachment for proper grip and range of motion. If you don’t have access to a cable machine, resistance bands anchored at a low point can serve as a substitute, though the tension will differ.
Is the Cable Straight Legs Pull Through suitable for beginners?: Yes, beginners can safely perform this exercise as long as they use light weight and focus on correct hip hinge technique. It’s low-impact and teaches proper glute activation, which is valuable for building a solid foundation.
What are common mistakes to avoid when doing Cable Straight Legs Pull Throughs?: Avoid rounding your back or bending your knees excessively keep your spine neutral and legs straight but not locked out. Also, don’t pull with your arms; drive the movement from your hips and glutes to protect your lower back.
How many sets and reps should I do for Cable Straight Legs Pull Throughs?: For general strength and muscle building, start with 3–4 sets of 10–15 reps at a moderate weight. Focus on controlled tempo, especially the squeeze at the end of the hip extension, to maximize glute engagement.
Are Cable Straight Legs Pull Throughs safe for lower back health?: Yes, when performed with correct form, they can help strengthen your posterior chain and reduce lower back strain by improving hip hinge mechanics. Use a manageable weight and maintain a neutral spine throughout to ensure safety.
What are some variations of the Cable Straight Legs Pull Through?: You can perform a bent-knee version for more glute emphasis or use a single-leg pull through for added balance challenge. Switching to a resistance band or different handle attachments can also change muscle activation and grip comfort.