How far should I stand from the machine?

Step far enough away so that the weight plates do not touch the stack at the bottom of the movement. This ensures constant tension on the glutes throughout the entire range of motion.

Should I feel this in my lower back?

You may feel some stabilization in your lower back, but the primary sensation should be in the glutes and hamstrings. If you feel sharp pain or excessive strain, check that you are not rounding your spine.

Is this a replacement for the deadlift?

While it mimics the hinge pattern, it is best used as a supplemental exercise. It provides high volume and metabolic stress for the glutes with less systemic fatigue than a heavy barbell deadlift.

Cable Pull Through Form Guide: Build Stronger Glutes

Master the cable pull through with our expert guide. Learn the correct hip hinge technique to target your glutes and hamstrings while protecting your back.

How to Perform

Set the cable pulley to the lowest position and attach a rope handle to the carabiner.
Stand with your back to the machine, straddle the cable, and grab the rope handles between your legs.
Take several steps forward to create tension on the weight stack while maintaining a wide, stable stance.
Hinge at the hips by pushing your glutes back toward the machine while keeping a slight bend in your knees and a flat back.
Lower your torso until you feel a deep stretch in your hamstrings, ensuring your hands reach back through your legs.
Drive your hips forward by contracting your glutes to return to a standing position, squeezing hard at the top of the movement.
Maintain a neutral spine throughout the set and avoid pulling with your arms or rounding your shoulders.

Common Mistakes

Squatting the weight down rather than hinging at the hips
Hyperextending the lower back at the top of the rep
Using the arms and shoulders to pull the cable forward
Allowing the cable to pull the shoulders into a rounded position

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Lower Back
Adductors

Related Guides

Glutes · Legs