What muscles does the Cable Pull-Through work?

The Cable Pull-Through mainly works the glutes and hamstrings.

How many sets and reps of the Cable Pull-Through?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cable Pull-Through?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Cable Pull-Through

Face away from a low pulley with the rope between the legs and hinge, then drive the hips forward to stand and squeeze.

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Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings
Equipment: Cable
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Band Pull-ThroughResistance band

Alternatives

Other exercises for the glutes, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Pull-Through work?: The Cable Pull-Through mainly works the glutes and hamstrings.
What equipment do you need for the Cable Pull-Through?: A cable.
How many sets and reps of the Cable Pull-Through?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Pull-Through?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Hip Thrust work the same main muscle.

Program it for your clients

Coaches add the Cable Pull-Through to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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