Cable pull through
Targets glutes and hamstrings
Requires a cable machine
Great for learning the hip-hinge pattern
Intermediate level
Builds posterior chain strength
Step 1
Attach a rope to the cable pulley set at the lowest position. Stand facing away from the machine with feet slightly wider than shoulder-width apart, one foot on either side of the cable. Reach back between your legs and grip the rope with both hands using a neutral grip (palms facing inward). Step forward until there's tension on the cable, then stand tall with your arms extended in front of you. This is your starting position.
Step 2
Inhale and hinge forward from your hips, pushing your hips back and allowing your torso to lower toward the floor while the rope travels back between your legs. Keep a soft bend in your knees and your back flat. You should feel a stretch through your hamstrings and glutes. The movement should feel similar to a Romanian deadlift, as it's a hip hinge, not a squat.
Step 3
Once your torso is roughly parallel to the floor, exhale and drive your hips forward to return to standing, squeezing your glutes hard at the top. Keep your arms relaxed and extended throughout as they're just holding the rope, not pulling it. Repeat for the specified number of reps.
Exercise Benefits
The cable pull-through is a fantastic hip-hinge exercise for building glute and hamstring strength, and it's one of the best movements for learning the hip-hinge pattern correctly. The cable pulling from behind naturally encourages you to push your hips back rather than bending at the waist, making it a great teaching tool before progressing to deadlifts. It also keeps your glutes loaded at the very top of the movement, right where they're working hardest.
