Pull Through

A beginner strength exercise for the glutes, done with a cable.

Main muscles: Glutes
Also works: Hamstrings and Lower back
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Pull

How to do the Pull Through

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Pull Through

Questions

What muscles does the Pull Through work?

Mainly the glutes, with the hamstrings and lower back helping.

Is the Pull Through good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Pull Through?

Good alternatives that train the glutes: Flutter Kicks, Glute Kickback, Hip Extension with Bands or Monster Walk.

How many sets and reps of the Pull Through should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).