WhatWorksWhat.
Glutes

Cable Pull-through

Same hinge pattern as an RDL, with constant glute tension at the top.

Complexity · Lowhypertrophybeginner+Cable machine
  • Glutes
  • Glutes - Glute max
  • Hamstrings
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

3:40· Colossus Fitness

How to PROPERLY Perform a Glute Pull Through | Fix Your Cable Pull Through Form NOW!

Hinge bottom

Lockout

Rope at low pulley. Stand facing away with the rope between the legs. Hinge at the hip and let the rope pull the hands back between the knees. Drive the hips forward, squeeze the glutes at the top.

Common mistakes

  • Squatting it down - must be a hip hinge.
  • Hyperextending the back at the top instead of finishing with the glute.

Where you should feel it

Same hinge pattern as an RDL, with constant glute tension at the top.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-leg cable pull-through

    One leg.

    100% on target

    On target

    Same target, minor adjustment.

  • Banded pull-through

    Band instead of cable.

    95% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes