How to Do Pull Through
Step-by-step instructions, muscles worked and workouts that use the pull through.
| Main muscles | Glutes |
| Also works | Hamstrings, Lower Back |
| Equipment | Cable |
| Level | Beginner |
| Type | Strength |
How to do it
- Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
- Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Gym Glutes Workout for Beginners5 exercises · about 31 min · GymGym Glutes Workout for Intermediate6 exercises · about 47 min · GymGym Lower Body Workout for Beginners5 exercises · about 31 min · Gym
Similar exercises
Gear for this exercise
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →
Door anchor for bandsTurns any door into a cable machine.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: