ProgreviaCable pull-through
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How to do it
Facing away from the low pulley, pass it between your legs and hinge: push the hips back and extend them squeezing the glutes on the way up, without turning it into a squat.
Muscles worked
Mainly gluteos. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.9 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Cable pull-through compares with other glutes exercises
The catalogue has 16 exercises with glutes as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Cable pull-through is number 9 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
With different equipment, the same movement pattern offers 6 alternatives, such as Banded hip thrust, B-stance hip thrust and Hip thrust.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Banded hip thrust | resistance band | Low (0.6 out of 2.2) | Basic |
| Cable pull-through | cable | Moderate (0.9 out of 2.2) | Basic |
| B-stance hip thrust | barbell | High (1.2 out of 2.2) | Needs coaching |
| Hip thrust | barbell | High (1.3 out of 2.2) | Basic |
| Paused hip thrust | barbell | High (1.3 out of 2.2) | Basic |
| Kettlebell swing | kettlebell | High (1.4 out of 2.2) | Needs coaching |
| Sumo deadlift | barbell | Very high (2 out of 2.2) | Needs coaching |
Tension with the muscle stretched. Cable pull-through loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
Alternative exercises
More Hip hinge exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Cable pull-through based on your level, goal and available days.
Build your Glutes workout
Generate a full routine with the emphasis on Glutes and Cable pull-through among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Cable pull-through work?
Cable pull-through mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Cable pull-through should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).
Is Cable pull-through good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.
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