Hip hinge · Gym
Cable Pull-Through
The Cable Pull-Through is a hip hinge for the glutes and hamstrings, done in the gym.
How to do it
- Face away from a low pulley, rope between the legs
- Push hips back with a flat back
- Stand tall by squeezing the glutes
Coach’s tip
Great glute hinge that is easy on the lower back.
Sets and reps
How the BindTrue program that uses it doses the Cable Pull-Through:
- Sets
- 3
- Reps
- 12–15
- Rest
- 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Heavy-Duty Kickstart Full Body C: 3 × 12–15 · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.