Pull Through (Cable)

A compound posterior chain exercise that develops glute and hamstring strength by pulling cable resistance between the legs.

Instructions

1. Set the cable pulley to the lowest position and attach a rope or handle.
2. Stand facing away from the machine with the rope between your legs at chest height.
3. Step forward, positioning yourself so the cable passes through the space between your legs.
4. Hold the rope at your chest with both hands, maintaining an upright posture.
5. Lean forward at the hips while keeping your back straight, allowing the cable to extend as you bend.
6. Drive your hips forward and extend your legs, returning to the starting position.
7. Squeeze your glutes and hamstrings at the top and repeat.

Tips

• Maintain a neutral spine throughout; avoid excessive rounding of the back.
• Focus on hip hinge movement; bend at the hips rather than the knees primarily.
• Keep your chest up and shoulders back throughout the movement.
• Control the eccentric portion to maximize muscle engagement.
• The cable provides constant tension throughout the entire range of motion.
• Excellent for developing posterior chain strength and improving hip mobility.