Pull Through
The Pull Through is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The hamstrings and lower back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Pull Through work?
The Pull Through primarily works the Glutes. Secondary muscles include the Hamstrings, Lower Back, which assist during the movement.
Is the Pull Through good for beginners?
Yes, the Pull Through is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Pull Through?
You need cable to perform the Pull Through. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.