How to Do Cable Pull Through

Cable Pull Through is a glutes exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Also known as Cable Glute Pull Through.

Primary muscle

Glutes

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Pull Through

  1. 01Stand facing away from the cable machine with the pulley at the lowest setting and a rope attachment between the legs.
  2. 02Take two steps forward to create tension and stand with feet wider than shoulder-width apart.
  3. 03Hinge at the hips and reach the hands back through the legs until the hamstrings feel a stretch.
  4. 04Drive the hips forward and squeeze the glutes hard to return to a vertical standing position.
  5. 05Stop the forward motion once the hips are aligned under the shoulders to avoid lumbar hyperextension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Pull Through

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the chin tucked and the spine neutral rather than looking at the ceiling to maintain alignment from the hips to the head.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Pull Through questions

What muscles does Cable Pull Through work?

Cable Pull Through is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Cable Pull Through correctly?

Stand facing away from the cable machine with the pulley at the lowest setting and a rope attachment between the legs. Take two steps forward to create tension and stand with feet wider than shoulder-width apart. Hinge at the hips and reach the hands back through the legs until the hamstrings feel a stretch. Drive the hips forward and squeeze the glutes hard to return to a vertical standing position. Stop the forward motion once the hips are aligned under the shoulders to avoid lumbar hyperextension.

What is the A90 coach tip for Cable Pull Through?

Keep the chin tucked and the spine neutral rather than looking at the ceiling to maintain alignment from the hips to the head.

Is Cable Pull Through suitable for beginners?

Cable Pull Through is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Pull Through?

Cable Pull Through uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cable pull through into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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