Pull Through

A beginner strength exercise for the glutes, hamstrings and back, done with a cable machine.

Movement guide

Pull Through

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusGlutes · Hamstrings · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Pull Through demonstrated on the 3D figure

3D demoPull ThroughBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Clean pull demonstrated on the 3D figure

3D demoClean pullIntermediate · A barbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hamstrings, Back.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cable pull-through demonstrated on the 3D figure

3D demoCable pull-throughBeginner · A cable machine

3D demoRack pullAdvanced · A barbell

Rack pull with bands demonstrated on the 3D figure

3D demoRack pull with bandsAdvanced · A barbell + A band

Snatch pull demonstrated on the 3D figure

3D demoSnatch pullIntermediate · A barbell

Band Good Morning (Pull Through) demonstrated on the 3D figure

3D demoBand Good Morning (Pull Through)Beginner · A band

Barbell back squat demonstrated on the 3D figure

3D demoBarbell back squatAdvanced · A barbell

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Questions people ask

What muscles does the Pull Through work?

Mainly the glutes, with help from the hamstrings and back.

What equipment do I need for the Pull Through?

A cable machine.

Is the Pull Through good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Clean pull.

How do I make the Pull Through harder?

Progress to the Clean pull, or add load, range or slower lowering once your form is solid.