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Cable Pull-Through
A low-cable hip hinge that teaches and trains explosive hip extension for the glutes and hamstrings while keeping load off the lower back.
LegsCableHip hinge
GoLightWeight mediacable-pull-through
Demonstration coming soon
Primary
Glutes
Secondary
HamstringsSpinal erectorsAdductors
Equipment
Cable
Pattern
Hip hinge
Setup
- 01Set the pulley to its lowest position with a rope or handle attachment.
- 02Straddle the cable facing away from the stack and grip the attachment between your legs.
- 03Step forward until the cable is taut and set feet slightly wider than hip width.
- 04Brace with a neutral spine and soft knees.
Execution
- 01Hinge by pushing the hips straight back toward the stack.
- 02Let the hands travel between the legs while the back stays flat.
- 03Reverse by driving the hips forward into a full glute squeeze.
- 04Stand completely tall at the top without leaning back.
Checkpoints
- -Shins stay near vertical while hips do the traveling.
- -Spine holds one neutral line from hinge to lockout.
- -Tension stays on the glutes at the top, not the arms.
- -Balance stays mid-foot even as the cable pulls backward.
Common mistakes
- -Bending the knees too much and squatting the rep.
- -Rounding the back to chase extra range.
- -Using the arms to swing the attachment forward.
- -Standing so close to the stack that the top of the rep has no tension.
Programming notes
- -Use 3 to 4 sets of 12 to 20 reps as a glute accessory or hinge-pattern primer.
- -Excellent as the first movement on a lower day to groove the hinge before deadlifts.
- -Progress by adding weight only while lockout stays crisp; form breaks down quickly when overloaded.
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