Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Cable Pull-Through

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes, Hamstrings

Also lower back

You need

Cable station

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Face away from a low pulley, rope between legs
  2. 2Hinge back to stretch the hips
  3. 3Stand tall by squeezing the glutes

Most common mistake

Squatting down instead of hinging.

Watch a demo

Good for

  • Easy on the joints and recovery
A
For glutes
#14 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionGood
Loaded stretchStrong
ProgressionStrong
Low costExcellent

Teaches the hip hinge with the cable pulling the hips back. Easy on the back, but the glutes aren’t always the limit.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ACable Glute KickbackCable

Takes

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280