A cable hip-hinge that loads and strengthens the glutes by driving the hips forward against a low-pulley rope.
How to do the Pull Through (Cable)#
- Set the pulley to a low position and attach a rope handle.
- Stand with your back toward the machine, let the cable run between your legs, and grasp the rope with both hands behind you.
- Hinge at the hips, pushing your butt back and lowering your torso while keeping a long spine and straight arms.
- Explode the hips forward, contracting the glutes to return upright while keeping the arms passive.
- Slowly control the hinge back to the lowered position and repeat for the desired reps.
Muscles worked#
- Primary: Glutes, Hamstrings
- Secondary: Lower back, Abs
Common mistakes#
- Pulling the rope with the arms instead of generating movement from the hips.
- Rounding the lower back during the hip hinge.
- Shrugging or lifting the shoulders to move the weight.
- Using too much load so the hips cannot fully extend.
