Cable Pull-Through

Glutes, HamstringsLow Cable Pulley

A low-pulley cable exercise targeting the glutes and hamstrings. Ideal for grooving the hip hinge with minimal spinal loading.

How to do it

1Face away from a low cable, reach between your legs to hold the rope, and step forward to create tension.

2Set your feet wider than shoulder-width, turn toes slightly out, and keep arms extended.

3Push your hips back and hinge forward with a flat back, letting the cable drag your hands behind your shins.

4Once you feel a hamstring stretch, drive your hips forward forcefully by squeezing your glutes.

5Fully lock out upright at the top without arching your lower back.

Common mistakes

Pulling with your arms instead of driving with your hips, shifting work to the shoulders.

Squatting down deep instead of hinging your hips back.

Overextending your lower back at full extension.

Breathing

Inhale as you push your hips back; exhale as you thrust your hips forward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.