How to do the Pull Through
- 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.
- 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.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | glutes |
| Secondary | hamstrings, lower back |
| Equipment | cable machine |
| Difficulty | beginner |
| Type | compound |
No cable machine? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Superset the Pull Through with
Opposing quads work — alternate sets without extra rest.
Common questions
What muscles does the Pull Through work?
The Pull Through primarily works the glutes, with the hamstrings and lower back as secondary movers. Flutter Kicks, Glute Kickback, and Hip Extension with Bands train the same muscle, across 6 equipment types.
What equipment do you need for the Pull Through?
A Cable Machine. Without a cable machine, Flutter Kicks, Glute Kickback, and Step-up with Knee Raise train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.
Is the Pull Through suitable for beginners?
Yes, the Pull Through is rated beginner. 9 harder options for the same muscle are catalogued.
Where should the Pull Through go in a workout?
Early — the Pull Through is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Cable Deadlifts and Cable Hip Adduction later.
Similar exercises
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