What muscles does Cable Pull Through work?

The Cable Pull Through primarily targets the Hips, specifically the Glutes. It also engages secondary muscles including Hamstrings, Back.

How often should I do Cable Pull Through?

For optimal results, include Cable Pull Through in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Cable Pull Through?

To perform Cable Pull Through, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Cable Pull Through suitable for beginners?

Yes, beginners can perform Cable Pull Through with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Cable Pull Through at home?

Cable Pull Through requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Cable Pull Through

Learn how to do the Cable Pull Through with proper form, setup, and execution.

This cable movement primarily targets hips, including glutes.

How to Perform Cable Pull Through

1
Attach a rope handle to the low pulley of a cable machine and grab it with both hands.
2
Stand facing away from the machine with your feet shoulder-width apart and step forward so the rope runs between your legs.
3
Hinge at the hips and push them back, letting the rope pull your arms between your legs.
4
Engage your abs and take a breath.
5
Drive your hips forward to stand tall, squeezing your glutes at the top and exhale.
6
Hinge back to the starting position and breathe in.
7
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.