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Pull Through

GlutesCableBeginnerCompound
Pull Through — start position
Start
Pull Through — finish position
Finish
Muscles worked
PrimaryGlutes
SecondaryHamstrings, Lower back

How to do it

  1. 01

    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. 02

    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.

In the app

Pull Through appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With bands

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