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Cable Pull Through (With Rope)
A cable hip hinge pulled from between the legs with a rope, isolating the glutes and hamstrings with peak tension at lockout and minimal spinal loading.
LegsCableHip hinge
GoLightWeight mediacable-pull-through-with-rope
Demonstration coming soon
Primary
Glutes
Secondary
HamstringsSpinal erectorsAdductors
Equipment
Cable
Pattern
Hip hinge
Setup
- 01Set the pulley to its lowest position and attach a rope.
- 02Face away from the stack and grab one rope end in each hand between your legs.
- 03Walk forward until the cable is taut and take a stance slightly wider than hip width.
- 04Soften the knees and set a flat back before the first rep.
Execution
- 01Push the hips back and let the rope travel between your legs toward the stack.
- 02Keep arms relaxed and straight; they are hooks, not movers.
- 03When the hamstrings are fully stretched, drive the hips forward.
- 04Squeeze the glutes hard at lockout and stand fully tall.
Checkpoints
- -Hips travel backward, not downward, on each rep.
- -Back stays flat while the hamstrings take the stretch.
- -Lockout is a glute squeeze, not a lean-back.
- -Cable stays taut through the entire range.
Common mistakes
- -Squatting the movement instead of hinging.
- -Pulling with the arms and shoulders.
- -Hyperextending the lower back at the top.
- -Standing too close to the stack so tension disappears at lockout.
Programming notes
- -Use 3 to 4 sets of 12 to 20 reps; the movement suits moderate loads and strict tempo.
- -Program it after squats or deadlifts to add glute volume without more spinal loading.
- -Add a 1 to 2 second squeeze at lockout to reinforce full hip extension.
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