Cable Pull-Through

The ultimate hip hinge teaching tool — builds posterior chain strength with zero spinal loading and teaches perfect hinge mechanics

⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Erector Spinae, Core
Equipment	Cable Machine, Rope Attachment
Difficulty	⭐ Beginner
Priority	🟡 Accessory / Teaching Tool

Movement Summary

🎯 Setup

Starting Position

Cable setup: Set cable pulley to lowest position on machine
- Attach rope handle to cable
Position: Stand facing away from cable machine
- Feet shoulder-width apart, toes forward or slightly out
- Straddle the cable (cable runs between your legs)
Grip: Reach between legs and grip rope attachment
- Palms facing each other (neutral grip)
- Can grip rope ends or the knot
Distance: Walk forward 2-3 feet until cable is taut
- You should feel tension even in the standing position
- Too close = no tension, too far = pulls you backward
Starting posture: Stand tall, chest up, arms straight
- Rope should be between legs, held at crotch/upper thigh level
Core: Brace core before beginning movement

Equipment Setup

Equipment	Setting	Notes
Cable Machine	Low pulley (bottom position)	Ankle height or lowest setting
Attachment	Rope handle	Tricep rope works perfectly
Weight	Start light (20-40 lbs)	Learn the pattern first
Distance	2-3 feet from machine	Find tension sweet spot

Setup Cue

"Cable low, face away, rope through legs — let the cable teach you to hinge"

🔄 Execution

The Movement

🔧 Starting Position
⬇️ Hinging Phase
⬆️ Hip Drive Phase
🔝 Top Position

What's happening: Creating tension and preparing to hinge

Standing upright, facing away from cable
Rope held between legs with straight arms
Cable already under tension
Feet shoulder-width, soft knees
Core braced, chest up
Feel slight pull backward from cable

Tempo: Ensure proper setup before moving

Feel: Cable pulling you back slightly, core engaged

Key Cues

Primary Cues

"Push your hips back to the wall behind you" — initiates proper hinge
"Let the cable teach you — feel the pull" — uses feedback from cable
"Drive your hips through, squeeze your glutes" — proper lockout
"Arms are ropes, hips are the motor" — prevents arm pulling

Tempo Guide

Goal	Tempo	Example
Learning/Technique	3-1-2-1	3s hinge, 1s pause, 2s drive, 1s squeeze
Hypertrophy	2-1-2-1	2s hinge, 1s stretch, 2s drive, 1s squeeze
Strength	2-0-1-1	2s hinge, no pause, 1s explosive drive, 1s squeeze

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — driving hips forward against cable resistance	`█████████░` 95%
Hamstrings	Hip extension, eccentric control during hinge	`████████░░` 85%

Secondary Muscles

Muscle	Action	Activation
Erector Spinae	Maintaining neutral spine (much less load than loaded hinges)	`██████░░░░` 60%
Core	Anti-flexion, torso stabilization	`██████░░░░` 65%

Stabilizers

Muscle	Role
Lats	Keeping arms connected to torso, preventing arm pulling

Muscle Emphasis

Glute emphasis is EXTREMELY high in cable pull-throughs — often higher than Romanian deadlifts or good mornings because:

Cable angle pulls through the hips perfectly
No spinal loading allows pure focus on hip extension
Can squeeze glutes maximally at lockout without back strain

To maximize glutes: Full ROM, hard squeeze at lockout, pause at top To emphasize hamstrings: Deeper stretch, slower eccentric

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling with arms	Using arms to pull rope instead of hips	Reduces glute/hamstring work, defeats purpose	Keep arms completely straight, drive with hips only
Squatting instead of hinging	Bending knees too much	Turns into squat, reduces hamstring stretch	Push hips BACK not down, minimal knee bend
Not going deep enough	Shallow ROM, no stretch	Minimal glute activation, wasted sets	Hinge until deep hamstring stretch, torso near parallel
Rounding back	Spine flexion	Even without load, poor motor pattern	Chest up, neutral spine throughout
No glute squeeze at top	Stopping short of full hip extension	Missing peak glute contraction	Squeeze glutes HARD, finish movement completely

Most Common Error

Pulling with arms instead of driving with hips — this completely defeats the purpose. Your arms should be dead weight. All movement comes from pushing hips back and driving them forward.

Self-Check Checklist

Cable is low (ankle height)
Facing away from cable, rope between legs
Arms stay completely straight throughout
Movement is PUSH hips back, DRIVE hips forward
Feel intense glute contraction at top
Back stays neutral — no rounding
Deep hamstring stretch at bottom

🔀 Variations

By Equipment

Cable Machine (Standard)
Resistance Band
Single-Leg

Aspect	Details
Equipment	Cable machine with rope
Best For	Most people, standard variation
Advantage	Constant tension, adjustable resistance

Aspect	Details
Equipment	Heavy resistance band, anchor point
Best For	Home training, travel
Advantage	Portable, increasing tension at lockout

Setup: Loop band around sturdy post at ankle height, same execution

By Training Purpose

Teaching/Learning
Hypertrophy Focus
Strength Focus

Variation	Change	Why
Slow Tempo	4s eccentric, 3s concentric	Learn perfect mechanics
Pause at Bottom	3-5s hold in stretched position	Feel the hinge position
Light Weight, High Reps	15-20 reps	Groove the pattern

Variation	Change	Why
Constant Tension	Don't fully stand at top	Continuous muscle tension
High Reps	15-20 reps	Metabolic stress on glutes
Paused Reps	2s squeeze at lockout	Peak contraction emphasis

Variation	Change	Why
Heavy Weight	Lower reps (8-12), maximum weight	Progressive overload
Explosive Concentric	Fast, powerful hip drive	Power development
Cluster Sets	Mini-rests within set	Maintain quality under fatigue

Stance Variations

Stance	Emphasis	When to Use
Narrow (hip-width)	Hamstrings, glutes	Standard, most people
Wide (outside shoulders)	Glutes, adductors	Sumo pullers, glute emphasis
Single-leg	Balance, unilateral	Fix imbalances, advanced

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Learning	3-4	12-15	60-90s	Light	4-5
Hypertrophy	3-4	10-15	90s	Moderate	2-3
Strength	3-4	8-12	90s-2min	Heavy	2-3

Workout Placement

Program Type	Placement	Rationale
Beginner program	First or second	Teaching hip hinge, easy to learn
Lower body day	Middle or end	Glute/hamstring accessory
Glute-focused	Second or third	After squats/deadlifts
Rehab/Deload	Anytime	No spinal loading, safe option

Why This Exercise is Perfect for Beginners

Cable pull-throughs are THE BEST exercise for teaching hip hinge because:

Cable provides kinesthetic feedback (you feel the correct path)
Zero spinal loading removes fear factor
Impossible to "pull with your back" — hips must do the work
Immediate feedback if you're squatting vs hinging

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3-4 sets, pattern practice
Intermediate	2x/week	3-4 sets
Advanced	1-2x/week	3-4 sets, accessory or deload option

Progression Scheme

Progressive Overload

Cable pull-throughs respond well to adding weight. When you can do 3x12 with perfect form and strong glute squeeze, add 10-20 lbs. Most people can work up to using the entire cable stack with good form.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	30 lbs	3x15	Learn the pattern
2	40 lbs	3x15	Add 10 lbs
3	50 lbs	3x12	Add 10 lbs, reduce reps
4	60 lbs	3x12	Add 10 lbs
5	70 lbs	3x10	Continue progression

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bodyweight Hip Hinge	Complete beginner, learning pattern
Resistance Band Pull-Through	Home training, lighter resistance
Wall Hip Hinge Drill	Teaching tool, no equipment

Progressions (Harder)

Exercise	When Ready	Link
Romanian Deadlift	Mastered pull-through, ready for loaded hinge
Kettlebell Swing	Want explosive hip hinge, power development
Barbell Hip Thrust	Maximum glute emphasis with heavy loading
Good Morning	Advanced hinge pattern, spinal erector emphasis

Alternatives (Same Goal, Different Movement)

Glute Focus
Hip Hinge Pattern
Teaching Hip Hinge

Alternative	Benefit
Hip Thrust	Maximum glute activation, can load very heavy
Kettlebell Swing	Explosive glute work, power development
Glute Bridge	Beginner-friendly, no equipment

Alternative	Benefit
Romanian Deadlift	More functional, heavier loads
Good Morning	More spinal erector emphasis
Kettlebell Deadlift	Simple, minimal equipment

Alternative	Benefit
Wall Hip Hinge Drill	Kinesthetic feedback, no equipment
Dowel Hip Hinge	Teaches neutral spine, minimal equipment
Band Pull-Through	Portable, home option

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Minimal — excellent option for back issues	This is often the SOLUTION for back pain
Hamstring strain	Stretch under tension	Use lighter weight, reduce ROM until healed
Hip issues	Hip flexion/extension under load	Usually safe, but get clearance if severe

Stop Immediately If

Sharp pain in hamstrings (beyond normal stretch)
Lower back pain (rare with this exercise)
Hip joint pain (not muscle soreness)
Loss of balance or control

Injury Prevention

Strategy	Implementation
Start light	Master pattern with 20-40 lbs first
Don't pull with arms	Keep arms straight, hips drive movement
Control the eccentric	Don't let cable yank you forward
Proper distance	Too far = pulled off balance, too close = no tension
Neutral spine always	Even without spinal load, practice good form

Why This Exercise is So Safe

Safety advantages:

Zero axial spinal loading — no compression on spine
Cable provides feedback — teaches correct movement path
Scalable resistance — easy to start light and progress
Low injury risk — one of the safest posterior chain exercises
Excellent for rehab — often used in lower back rehabilitation

Most Common Issue

Pulling with arms — this isn't dangerous, but it defeats the purpose. Keep arms straight and let your hips do ALL the work. If you can't resist pulling with arms, use lighter weight.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	90-100° flexion	🟡 Moderate
Spine	Neutral stabilization	Minimal movement	🟢 Very Low
Knee	Minimal flexion	10-20° constant	🟢 Very Low
Shoulder	Minimal — holding rope	Almost none	🟢 Minimal

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can touch toes with soft knees	Hamstring stretching, hip mobility
Hamstrings	Moderate length	Can hinge forward 45°	Daily stretching, progressive ROM
Thoracic	Moderate extension	Can maintain neutral spine in hinge	Foam rolling, mobility work

Joint Health Note

Cable pull-throughs are exceptional for joint health because there's virtually no compressive load on the spine while still loading the hip hinge pattern. This makes them perfect for:

Teaching beginners
Deload weeks
Active recovery
Rehabilitation from back issues
Building posterior chain without spinal stress

❓ Common Questions

Why cable pull-throughs instead of Romanian deadlifts?

Use cable pull-throughs when:

Teaching hip hinge to beginners (better feedback)
Want zero spinal loading
Deload week or active recovery
High-rep glute work without grip limitation
Don't want to load spine but want glute work

Use Romanian deadlifts when:

Want to load heavy
Building total posterior chain strength
More functional movement pattern
Don't have cable machine access

Best answer: Use both. Cable pull-throughs for teaching and high-rep work, RDLs for strength building.

How much weight should I use?

Start with 20-40 lbs to learn the pattern. Most people can progress to:

Women: 50-100+ lbs for reps
Men: 80-150+ lbs for reps
Advanced: Entire cable stack (often 150-200+ lbs)

This exercise responds well to progressive overload. Don't be afraid to add weight as long as form stays perfect.

My arms want to bend and pull — how do I fix this?

This is the most common mistake. To fix it:

Use lighter weight
Focus on the cue "arms are ropes, not motors"
Think "push hips back, squeeze glutes forward"
Video yourself — if arms bend, reduce weight
Exaggerate straight arms initially

If you can't stop pulling with arms, the weight is too heavy. Drop it and master the pattern.

How far should I walk from the cable machine?

2-3 feet is typical. You want:

Tension on cable even when standing upright
Cable angle pulling slightly downward through your hips
Enough distance that you're not pulled backward
Not so far that cable is at extreme angle

Experiment to find your sweet spot. Every cable machine is slightly different.

Should I feel this in my glutes or hamstrings?

Both, but GLUTES should dominate. You should feel:

Bottom position: Deep hamstring stretch
Mid-range: Both glutes and hamstrings working
Top position: Intense glute contraction (peak)

If you feel it all in hamstrings, you might not be squeezing glutes hard enough at lockout. If you feel it all in lower back, you're rounding your spine.

Can I do this if my gym doesn't have a rope attachment?

Yes — alternatives:

Use single handle (hold with both hands)
Use resistance band (loop around post at ankle height)
Use two separate handles (one in each hand)
Some gyms have specific "pull-through" attachments

The rope is ideal, but you can make it work with what you have.

Is this exercise good for building bigger glutes?

YES — excellent for glute hypertrophy. Cable pull-throughs:

Allow high glute activation (often 90%+ peak contraction)
Let you go to failure safely (no spinal loading)
Provide constant tension
Can do high reps without grip limiting you

Pair with hip thrusts and squats for complete glute development.

📚 Sources

Biomechanics & Muscle Activation:

Contreras, B. (2019). Glute Lab — Tier A
ExRx.net Exercise Analysis — Tier C
EMG studies on glute activation — Tier B

Programming:

Stronger by Science — Greg Nuckols — Tier B
NSCA Essentials of Strength Training — Tier A
Glute Guy (Bret Contreras) Resources — Tier B

Technique:

Starting Strength Forums — Hip Hinge Discussion — Tier C
Squat University — Dr. Aaron Horschig — Tier C
Movement Optimization — Teaching Hip Hinge — Tier C

Safety & Rehabilitation:

McGill, S. (2015). Back Mechanic — Tier A
NSCA Position Statement — Safe Lifting Mechanics — Tier A

For Mo

When to recommend this exercise:

User is learning the hip hinge pattern (BEST teaching tool)
User has lower back pain or wants to avoid spinal loading
User wants glute-focused work without heavy spinal load
User is deloading but wants to maintain posterior chain work
User is rehabbing from back issues (with clearance)
User wants high-rep glute work without grip limitation

Who should NOT do this exercise:

Acute hamstring tear without clearance → wait until healed
Severe hip pathology → need medical clearance
Very few contraindications — this is one of the safest exercises

Key coaching cues to emphasize:

"Push your hips back to the wall behind you"
"Arms are dead ropes — hips do ALL the work"
"Let the cable teach you the path"
"Squeeze your glutes HARD at the top like you're cracking a walnut"

Common issues to watch for in user feedback:

"I feel it in my arms" → Pulling with arms, reduce weight drastically
"I don't feel my glutes" → Not squeezing at top, not full hip extension
"It feels like a squat" → Pushing hips DOWN not BACK, needs coaching
"The cable pulls me backward" → Too far from machine, step closer

Programming guidance:

Pair with: Squats, lunges, leg press (combines well with knee-dominant exercises)
Avoid same day as: Nothing — extremely low fatigue, pairs with everything
Typical frequency: 2-3x per week (very low fatigue, recovers quickly)
Place anywhere in workout — great for warm-up, main work, or finisher

Progression signals:

Ready to progress when: 3x12 with perfect form, strong glute squeeze, no arm pulling
Progress to: Romanian deadlifts, kettlebell swings, good mornings
Can also progress by: Adding weight indefinitely with this exercise

Red flags:

Pulling with arms → reduce weight immediately, focus on cues
Squatting pattern → needs re-teaching of hip hinge
Lower back pain → rare, check for spine rounding
Not feeling glutes → not finishing the movement, needs lockout cue

Special notes:

This is THE BEST hip hinge teaching exercise — always consider it for beginners
Excellent for deload weeks — keeps pattern while reducing systemic fatigue
Perfect for high-rep glute burnout sets
One of the few exercises safe to take to true failure

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Equipment​

By Training Purpose​

Stance Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

Sample Progression​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Injury Prevention​

Why This Exercise is So Safe​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​