Pull Through
How to do the Pull Through with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings, Lower Back
Cable
How to do the Pull Through
- 1
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.
- 2
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.
Log it, see it on your body.
Every Pull Through set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Pull Through fits
The Pull Through shows up in training built around a specific goal. See how it fits:
More glutes exercises
Pull Through: common questions
What muscles does the Pull Through work?
The Pull Through primarily works the Glutes. It also recruits the Hamstrings and Lower Back as supporting muscles.
Is the Pull Through suitable for beginners?
Yes. The Pull Through is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Pull Through?
To do the Pull Through you'll need a cable machine.
Is the Pull Through a compound or isolation exercise?
The Pull Through is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Pull Through with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Pull Through sets, free.
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