Cable Pull-Through
The Cable Pull-Through is a hip-hinge accessory movement that teaches and reinforces proper hip hinge mechanics while building the glutes and hamstrings. Using a cable stack with a rope or D-handle attachment threaded between the legs, the pull-through provides constant tension through the entire range of motion — unlike barbell RDLs where tension drops at the top. It is excellent as a warm-up or teaching drill before deadlifts, and equally valuable as a glute hypertrophy finisher. The forward-facing cable position naturally pulls you into proper hip hinge alignment, making it almost self-correcting for those struggling with RDL or deadlift form.
Video Demonstration
Step-by-Step Instructions
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Step 1
1. Attach a rope or D-handle to the low pulley of a cable station
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Step 2
2. Stand facing away from the cable, straddling the attachment with feet shoulder-width apart
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Step 3
3. Grip the rope between your legs with both hands, stand up, and step forward 2-3 feet so there is tension on the cable
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Step 4
4. Soften your knees slightly (15° bend) and keep your back straight — this is your starting position
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Step 5
5. Push your hips BACK as far as possible while keeping your back flat — the cable will pull your hands forward between your legs
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Step 6
6. Once you feel a deep hamstring stretch, drive your hips forward by squeezing your glutes to return to standing
Pro Tips
- This is a hip hinge, not a squat — your knees should maintain the same slight bend throughout. The only joints moving should be your hips. Keep your arms straight throughout; they are just hooks connecting you to the cable, not active movers. Maintain a neutral neck position — do not look up or to the sides during the movement. To increase glute emphasis, squeeze your glutes hard at the top and hold for 1 second per rep. This is an excellent exercise for beginners learning how to hip hinge before progressing to deadlifts.