Glutes / Beginner / Compound (multi-joint)

Pull Through

A cable exercise for the glutes, with the hamstrings and lower back assisting.

At a glance

Primary

Glutes

Secondary

Hamstrings, Lower back (erectors)

Equipment

Cable station

Movement pattern

Hip hinge

Level

Beginner

Type

Glutes, Compound (multi-joint)

How to do it

1. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
2. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

Common mistakes

• ✗ Pulling with the arms or squatting down.

  Why it hurts: It turns a hip hinge into an arm exercise and misses the glutes.

  ✓ Instead: Keep the arms straight and push the hips back until you feel the hamstrings, then drive the hips forward.

• ✗ Leaning back hard at the top.

  Why it hurts: The lower back hyper-extends against the cable.

  ✓ Instead: Finish standing tall with the glutes squeezed.

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