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Cable Pull-Through

A hip-hinge movement using a cable positioned between the legs, offering constant tension through the hip extension.

Setup

Set the cable low, rope attachment between your legs. Face away from the machine, gripping the rope from between your legs.

Movement

Hinge forward at the hips. Let the cable pull you into a forward hinge, keeping your back flat. Drive your hips forward to stand up. Squeeze your glutes, pulling the rope through and up as you extend your hips.

Return

Control the return. Hinge back down with control, resisting the cable rather than letting it yank you forward too fast.

Common Mistake to Avoid

Rounding the back during the hinge. Same caution as any hip-hinge movement, even with the cable's different resistance direction.

Equipment Cable machine, rope attachment
Primary Muscles Lower back, glutes, hamstrings
Secondary Muscles None significant

Why it matters

Unlike a barbell hip hinge, where resistance comes from gravity acting straight down, the cable pull-through provides resistance pulling backward through your legs, creating a different and constant tension throughout the hip extension. It's a useful, often more beginner-friendly way to train the hip-hinge pattern with consistent loading.

How to do it

  1. Set the cable low, rope attachment between your legs. Face away from the machine, gripping the rope from between your legs.
  2. Hinge forward at the hips. Let the cable pull you into a forward hinge, keeping your back flat.
  3. Drive your hips forward to stand up. Squeeze your glutes, pulling the rope through and up as you extend your hips.
  4. Control the return. Hinge back down with control, resisting the cable rather than letting it yank you forward too fast.

Common mistakes

  • Rounding the back during the hinge. Same caution as any hip-hinge movement, even with the cable's different resistance direction.
  • Squatting instead of hinging. Keep the movement primarily at the hips, not the knees.
  • Using too much weight before the pattern is comfortable. This exercise is often used specifically because it's more forgiving — don't undermine that by going too heavy too soon.
  • Standing too far or too close to the machine. Find a distance that allows a full, controlled range of motion.

Sets & reps by level

Beginner

3 sets of 12–15 reps with light weight, focusing on the hip-hinge pattern.

Intermediate

3–4 sets of 10–12 reps at a moderate weight.

Advanced

4 sets of 10–12 reps at a more challenging weight, controlled throughout.

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