Instructions:
- 1Stand facing away from the cable machine, legs shoulder-width apart, holding the rope with both hands between your legs
- 2Hold your shoulders back and look straight ahead
- 3Pull the cable through your legs by contracting your glutes and hamstrings
- 4Straighten your hips and knees
- 5Return to the initial position by bending your hips
Tips:
- Keep your spine neutral throughout the movement
- Do not round your back
- Focus on fully extending your hips at the top of the movement
- Control the movement rather than allowing the weight to control you
Cable Pull Through: A Comprehensive Guide
The cable pull through is a fantastic exercise designed to target the hips and glutes while incorporating the use of cable equipment. This powerful movement not only enhances lower body strength but also contributes to improved stability and posture.
Muscles Worked
When performing the cable pull through, the primary muscles targeted include:
- Gluteus maximus
- Hamstrings
- Core muscles for stability
How to Perform the Cable Pull Through
To execute the cable pull through, follow these steps:
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing away from the machine, with feet hip-width apart, and grasp the rope with both hands.
- Step forward to create tension in the cable, then hinge at the hips, allowing the cable to pull your arms through your legs.
- Engage your glutes and hamstrings to stand back up, pulling the cable upward to return to the starting position.
Form Tips
Maintaining proper form is crucial for maximizing the benefits of the cable pull through. Here are some tips:
- Keep your back straight and chest lifted throughout the movement.
- Avoid bending your knees excessively; focus on hinging at the hips.
- Use a weight that allows you to maintain control throughout the entire range of motion.
Cable Pull Through vs Hip Thrust
While both exercises target the glutes and hamstrings, the cable pull through emphasizes hip hinge mechanics, whereas the hip thrust focuses more on glute activation from a supine position. Incorporating both into your routine can provide a well-rounded lower body workout.
Alternative Options
If you're looking for alternatives, consider trying cable pull through with rope variations or other hip-focused exercises that engage similar muscle groups effectively.
Whether you're a beginner or a seasoned fitness enthusiast, the cable pull through is a versatile exercise that can add variety to your training regimen and help develop strength in the hips and glutes. Check out the accompanying gif for a visual guide to perfect your technique!