The Cable Pull Through is a beginner-friendly cable strength exercise that targets the glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Abs
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Pull Through
Attach a rope to the lowest setting on a cable stack and face away from the machine.
Straddle the cable, reach between your legs and take one rope end in each hand.
Walk forward until the cable is taut, then set your feet about shoulder width apart.
Push your hips back and hinge forward with a flat back until the rope passes behind your legs.
Drive the hips forward and squeeze the glutes to stand tall, keeping the arms straight.
Control the return as the cable pulls you back into the hinge, then repeat.
02 The payoff
Why it earns its spot
Loads the glutes and hamstrings without placing compressive load on the spine.
Teaches the hip hinge pattern that deadlifts and kettlebell swings depend on.
Keeps tension constant through the range, which suits higher rep volume work.
03 Don't do this
Common mistakes
Bending the knees into a squat, which shifts the work from the glutes to the quadriceps.
Standing too close to the stack, which leaves no tension at the stretched position.
Pulling the rope with the arms, which turns a hip hinge into a row.
Arching the lower back at lockout instead of finishing with the glutes.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Pull Through, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
