How to do the Cable pull-through
The cable pull-through loads hip extension while the resistance pulls from behind. It can help teach the hinge before heavier free-weight variations.
How to do it
- 1
Set the cable low
Attach a rope and face away from the stack.
- 2
Walk out carefully
Hold the rope between the legs and create steady cable tension.
- 3
Hinge backward
Push the hips back while keeping the spine and shins controlled.
- 4
Stand through the hips
Extend the hips without leaning backward at the finish.
Common mistakes and fixes
Turning it into a squat
Fix: Send the hips backward and keep the shins more vertical.
Rope drifts forward
Fix: Keep the hands close to the body throughout.
Leaning back at lockout
Fix: Finish tall with ribs stacked over the pelvis.
Programming starting point
Use 2–4 sets of 10–15 repetitions. Increase the stack only when cable tension does not pull you out of position.
Frequently asked questions
Is the cable pull-through beginner-friendly?
Yes. Begin with light or no resistance and prioritize a stable, pain-free range.
How many cable pull-through reps should I do?
Use 2–4 sets of 10–15 repetitions. Increase the stack only when cable tension does not pull you out of position.
Sources
- Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults — American College of Sports Medicine / PubMed (accessed August 2026)