glutes beginnerAI Tracked

Cable Pull-Through

The cable pull-through is the best exercise for learning the hip hinge — the movement pattern behind deadlifts, kettlebell swings, and Romanian deadlifts. The cable provides constant tension and a natural movement path that teaches your body exactly how a hip hinge should feel. If you struggle with "feeling" your glutes in other exercises, start here.

How to Do Cable Pull-Through: Step by Step

  1. Set a cable to the lowest position with a rope attachment
  2. Stand facing away from the machine, straddling the cable
  3. Push your hips back while keeping your back flat — like closing a car door with your butt
  4. Let the cable pull between your legs until you feel a stretch in your hamstrings
  5. Squeeze your glutes to drive your hips forward to standing

Common Mistakes to Avoid

  • Squatting instead of hinging — push your butt BACK, don't bend your knees down
  • Rounding your lower back — keep a flat back throughout the hinge
  • Pulling with your arms — your arms are just hooks, the power comes from your glutes

Muscles Worked

gluteshamstrings
Equipment cable machine
Tracking Count reps

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