Advanced
Cable Pull-Through
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Cable Pull-Through is a great compound exercise that trains the powerful muscles of the posterior chain. These include the hamstrings, the glutes, and the low back. It is an excellent introductory variation to the deadlift and one of the best exercises to learn glute activation.
Exercise Instructions
-
Step 1
Grab the rope between your legs and step away from the rope machine. -
Step 2
Walk forward to clear the slack. Bend your knees and stretch your buttocks, keeping a straight line from your shoulders to your hips. Tighten your abs. -
Step 3
Lift your hips up and forward, straightening your legs. Pause and squeeze your buttocks tightly, then return to the starting position.
Muscle Groups
Cable Pull-Through targets Back, Glutes, Hamstrings, Legs, Lower Body as seen below.
Exercise Tips
- Pull your hips as far back as possible to ensure a good stretch in the starting position.
- Do not try to move the load with your hands. Use your legs to get up.
Bodyweight Squat
Beginner
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