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Upper Legs · Cable
Cable Pull Through
Cable Pull Through is a beginner compound strength exercise that works the glutes (upper legs), with the lower back and core assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
How to do Cable Pull Through
- Stand in the middle of a cable pulley machine with a rope attached at a low position. Hold the handles between your thighs with your back facing the machine, and the cables extending back.
- Spread your feet just wider than shoulder-width, lean forward, bending at the hips and knees into a semi-squat position, while keeping your back straight and your arms extended.
- Extend your hips forward to straighten your body, pushing the handles with your thighs.
- Return to the starting semi-squat position with control. Repeat for the desired number of repetitions.
Form tips
- Avoid using your lower back to lift; the movement should come from your hips.
- Focus on engaging your glutes and hamstrings as you extend your hips.
- Exhale as you extend your hips forward and inhale as you return to the starting position.
Cable Pull Through alternatives
More glutes exercises
Cable Pull Through FAQ
What muscles does Cable Pull Through work?
Cable Pull Through mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The lower back and core work as secondary muscles.
What equipment do you need for Cable Pull Through?
You need a cable.
How many sets and reps of Cable Pull Through should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Pull Through good for beginners?
Yes. Cable Pull Through is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Cable Pull Through burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Cable Pull Through?
Other exercises for the glutes include Suspension Trainer With Grips Pull Through, Barbell Rack Pull, Barbell Deadlift 360 Degrees and Barbell Deadlift (Front Pov).
For developers
Use Cable Pull Through in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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