Cable Pull Through (with rope) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Cable
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Cable Pull Through, Rope Pull-Through
Visualised Target Muscle Groups
Front
Back
How to: Cable Pull Through (with rope)
- Attach a rope handle to a low pulley on a cable machine.
- Stand facing away from the machine, holding the rope with both hands and arms extended.
- Start with a slight bend in the knees and hinge at the hips to allow the weight to travel between your legs.
- Maintain a straight back and engage your core throughout the movement.
- Push your hips forward, standing up straight as you pull the rope through your legs to align with your body.
- Squeeze your glutes at the top of the movement and then return to the starting position.
Common Mistakes
- Arching the back during the movement.
- Using too much momentum instead of controlled movement.
- Failing to fully extend or contract the hip.
Modifications
- Use lighter weight or resistance to start with.
- Perform the exercise without resistance if you have balance or strength issues.
Tips
- Keep your core engaged to maintain a neutral spine.
- Avoid hyperextending your lower back at the top of the movement.
- Focus on squeezing your glutes at the end of the pull-through.
Cable Pull Through (with rope) Alternatives
Tags
glutes
hamstrings
cable
hip strength
exercise
strength training
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