Pull Through
A beginner compound movement that trains the glutes with a cable machine.
Force Type
Pull
compound
Difficulty
Beginner
compound
Variations
3
equipment swaps
Muscles
3
primary + secondary
The verdict
Pull Through has 2-step instructions, documented with fewer steps than most of the 22 glutes exercises PlainExercise catalogues.
Ranked against the 22 glutes exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#825 of 868
2 numbered source steps; the longest instruction list ranks #1.
Instruction text
#624 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Pull Through is a beginner compound movement that trains the Glutes along with hamstrings and lower back. It requires a cable machine. There are 3 known variations and 8 peer exercises that target the same primary muscle.
- 3 equipment variations documented
- 1 of 9 exercises targeting the Glutes
- Level: beginner
PlainExercise cross-links 3 variations and 8 peer exercises sharing the same primary muscle.
What the Pull Through Data Reveals · DOC · PULL/COMPOUND
Pull Through opens on force profile: a PULL compound pattern for glutes on a cable machine, force direction is the first filter on this floor-level record.
2 steps sit in the lower third (< 4), a thin upstream record where taxonomy badges carry most of the page identity.
Pull Through is classified as a beginner-level compound movement with a pull force profile, primarily training the Glutes with secondary engagement of the hamstrings, lower back. The canonical form requires a cable machine in the strength category. Within the glutes cohort, 9 catalogued movements share the primary target; 3 equipment variations are mapped for Pull Through.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | compound |
| Force | pull |
| Equipment | cable |
| Category | strength |
| Primary muscle | Glutes |
| Secondary muscles | 2 |
| Variations available | 3 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Pull Through catalog footprint
Among 22 exercises whose primary muscle is glutes, Pull Through ranks #5 by catalogued variation count (3 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for glutes for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Pull Through trains the glutes as the prime mover, with 2 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Pull Through does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- 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.
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Pull Through teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the glutes through its full safe range on Pull Through is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Pull Through recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Pull Through - brace and inhale during the lowering phase, exhale on the exertion, especially important with a cable machine where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Glutes and secondarily hamstrings, lower back
- People who have access to a cable machine
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Pull Through feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · CABLE · PULL/COMPOUND · FLOOR
- On PULL/COMPOUND glutes work, warm up 5–10 minutes before loading Pull Through; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on CABLE gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Pull Through, drawn across all muscles (not the glutes-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (2 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (460 here).
Related exercises
Other exercises that target the Glutes.
See all Glutes exercises.
Using the pull through
A beginner compound movement for the glutes - here's how to put it to work.
- Train the glutes 2–3 times a week with 48+ hours between hard sets; pair this with other glutes movements for balanced development. All glutes exercises
- No cable? 3 documented variations swap the implement without changing the movement pattern. See variations
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.