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Hamstrings and glutes ยท Hip hinge

Cable Pull-Through

A compound hip hinge exercise for the glutes and hamstrings, done with a cable. It also works the lower back.

Cable Compound Reps and weight Also called: pull through

Muscles worked

Primary

Glutes and Hamstrings

Do most of the work.

Secondary

Lower back

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsPrimary
  • Lower backSpinal erectorsSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Push the hips back, keep the back flat and the bar close.
  3. Shins stay near vertical; feel the stretch in the hamstrings.
  4. Stand up by driving the hips forward and squeezing the glutes.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rounding the back. Keep the back flat; lower the weight until you can.
  • Squatting the weight. Push the hips back and keep the shins near vertical: it is a hip movement.
  • Letting the weight drift away. Keep the bar or weight close to the legs the whole way.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.