Cable Pull-Throughs: The Underrated Glute Builder You Shouldn’t Skip

When it comes to building stronger glutes and improving hip power, many people jump straight to squats and deadlifts. While those are undoubtedly effective, there’s one exercise that often flies under the radar—cable pull-throughs. This simple yet incredibly effective movement deserves a spot in your routine if you’re serious about strengthening your posterior chain without putting unnecessary strain on your lower back.

What Is a Cable Pull-Through?

A cable pull-through is a hip-hinge exercise performed using a cable machine and a rope attachment. Unlike squats, where you bend your knees, this movement focuses on hinging at your hips, making it an excellent isolation exercise for your glutes and hamstrings. You stand facing away from the machine, grab the rope between your legs, and drive your hips forward while squeezing your glutes at the top.

Benefits of Cable Pull-Throughs

• Targeted Glute Activation: Cable pull-throughs focus intensely on the glutes, making them an ideal accessory movement for lower-body days.

• Lower Back Friendly: Because the resistance comes from the cable, it allows for a smoother movement path with less spinal compression than traditional barbell lifts.

• Versatile and Adjustable: You can easily modify the weight, stance, and tempo to match your fitness level and goals.

• Improved Hip Hinge Mechanics: Practicing this movement reinforces proper hip hinge patterns, which can translate to better performance in deadlifts and athletic activities.

How to Do a Cable Pull-Through with Proper Form

1. Setup: Attach a rope to the lowest pulley on a cable machine. Stand facing away from the machine and grab the rope between your legs.

2. Position: Walk forward a few steps to create tension on the cable. Your feet should be hip-width apart, knees slightly bent.

3. Execution: Push your hips back while keeping your chest tall and back flat. Let the rope pass between your legs until you feel a stretch in your hamstrings.

4. Drive Through: Squeeze your glutes and thrust your hips forward to return to the starting position. Avoid overextending your lower back.

5. Control: Perform each rep in a controlled manner, focusing on muscle activation rather than momentum.

Variations of Pull-Through Exercises

• Glute Pull-Through: Focuses on glute squeeze at the top of each rep.

• Rope Pull-Throughs: Involves a thicker rope grip to engage forearm muscles.

• Standing Cable Pull-Through: The standard version performed from a standing position.

• Cable Straight Leg Pull-Through: Performed with straighter legs to increase hamstring involvement.

• Kneeling Cable Pull-Through: A great variation to isolate glutes while minimizing leg involvement.

My Experience with Cable Pull-Throughs

After years of lifting heavy squats and deadlifts, I hit a plateau in both glute development and hip power. Adding cable glute pull-throughs into my weekly routine was a game-changer. Not only did I notice improved muscle activation in my glutes, but my lower back felt less fatigued after leg days. What surprised me most was the improvement in my deadlift lockout strength. I now recommend pull-throughs to anyone looking for safe, effective glute work without the joint stress of heavy barbell lifts.

Common Mistakes to Avoid

• Overextending the Lower Back: Finish the movement by squeezing the glutes, not arching the lower back.

• Bending the Knees Too Much: Keep it a hip-hinge movement, not a squat.

• Using Too Much Weight: Focus on muscle contraction and control over moving heavy loads.

• Standing Too Close to the Machine: Walk forward enough to feel constant tension on the glutes throughout the movement.

Who Should Do Cable Pull-Throughs?

Whether you’re a beginner learning hip-hinge mechanics, an athlete looking to improve explosive power, or simply want rounder, stronger glutes, pull-through exercises can benefit you. They’re especially useful if you’re dealing with lower back issues or want a safer alternative to compound lifts.

Final Thoughts

Cable pull-throughs are an underutilized yet highly effective tool for glute training. Easy on the joints, highly adaptable, and excellent for muscle activation, they should be a staple in any serious lower-body program. Give them a try—you might be surprised how much stronger your glutes (and your lifts) feel after a few consistent weeks.