How to do the Cable Pull Through (Glute Focus)
- Stand facing away from the cable machine, straddling the low pulley.
- Walk forward until the cable pulls, then set your feet comfortably apart.
- Keep your arms straight with a slight knee bend, and hold the rope between your legs.
- Push your hips back, feeling a stretch in the backs of your legs.
- Return to the starting position, squeezing your glutes as you stand tall.
Full technique — 7 steps
- Attach a rope to the low pulley and straddle it facing away from the machine.
- Walk forward until the cable pulls back, then set your feet about hip-width apart.
- Hold the rope between your legs with straight arms and a slight knee bend.
- Tighten your stomach and hinge by pushing your hips back until you feel hamstring tension.
- Keep your shins nearly vertical as the rope tracks back between your thighs.
- Drive your hips forward against the cable until you stand tall and fully extend the hips.
- Finish with glutes squeezed and ribs in line with your pelvis without leaning backward.
Common mistakes
- Squatting instead of hinging
- Hyperextending at the top
- Pulling the rope with arms
- Letting cable slack at setup
- Bending knees too much
Form cues
- Push hips back
- Arms stay long
- Stand tall, don't lean
- Keep shins nearly vertical
