At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Hinge |
| Primary muscle | Glutes |
| Also works | Hamstrings, Lower Back |
The movement, step by step.
- Attach a rope to the low pulley, face away from the machine, and hold the rope between your legs. Walk forward until the cable is tensioned.
- Stand with feet slightly wider than hip-width, knees softly bent, and arms long.
- Push the hips back to hinge, allowing the rope to travel between the thighs while the spine stays controlled.
- Drive through the feet and bring the hips forward to stand tall. Finish with glutes engaged without leaning backward.
Technique cues
- Let the cable draw the hips back.
- Keep the shins nearly vertical.
- Stand tall without pulling with the arms.
Common mistakes
- Squatting deeply instead of hinging at the hips.
- Leaning backward against the cable at the top.
Watch & learn
Professional demonstrations, opened on YouTube.
- Synrgy Cable Pull Through | Life Fitness / Hammer Strength — Life FitnessTraining.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Pull-Through, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.