Glutes
The main area this variation is designed to train.
Exercise guide
Pull Through
Learn how to do the Pull Through exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Cable
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Glutes
Secondary support can come from Legs, Back.
Strength
Movement pattern: general. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Pull Through
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
- 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.
Benefits
- Builds strength and control through the glutes region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Variations
More variations will appear here as the public library expands.
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Glute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
View workoutDeadlift-Focused Workout
A posterior-chain-heavy day built to support better deadlift performance without overcomplicating the session.
View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutLower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Glute Bridge
Barbell Glute Bridge is a intermediate powerlifting that mainly trains your glutes using barbell.
View exerciseBarbell Hip Thrust
Barbell Hip Thrust is a intermediate powerlifting that mainly trains your glutes using barbell.
View exerciseCable Deadlifts
Cable Deadlifts is a beginner strength that mainly trains your legs using cable.
View exerciseCable Rope Rear-Delt Rows
Cable Rope Rear-Delt Rows is a beginner strength that mainly trains your shoulders using cable.
View exerciseFAQ
Common questions about Pull Through.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Pull Through work?
Pull Through mainly works the glutes. It can also involve legs, back depending on your setup and range of motion.
Is Pull Through beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Pull Through?
You will usually need Cable for this variation.
How should I progress Pull Through?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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