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All exercises

Cable pull through (with rope)

Intermediate

Cable pull through (with rope) is a compound cable exercise for the glutes, also working the hamstrings and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsLower back

Equipment
Cable
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand facing away from the cable machine with your feet shoulder-width apart.
  2. 2Grab the rope attachment with both hands and step forward, creating tension in the cable.
  3. 3Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
  4. 4Engage your glutes and hamstrings to pull your body back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Reverse hyper on flat benchBodyweight
  • Band pull throughResistance band
  • Reverse hyper extension (on stability ball)Other
  • Swimmer kicksBodyweight
  • Cable standing hip extensionCable
  • Bench hip extensionBodyweight

Easier variations

  • Bench hip extensionBodyweight
  • Reverse hyper on flat benchBodyweight
  • Band pull throughResistance band
  • Dumbbell sumo pull throughDumbbell
Logged today · 2 min restCable pull through (with rope)

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