Cable Kneeling Pull Through
Build a stronger, more sculpted posterior chain. The Cable Kneeling Pull Through targets your glutes & hams for maximum impact.
The Cable Kneeling Pull Through is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: rope attachment or cable machine.
Required Equipment
Cable Kneeling Pull Through Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Cable Kneeling Pull Through Variations and Alternatives
How to do the Cable Kneeling Pull Through
Set up a cable machine with the pulley at the lowest level and attach a rope handle.
Kneel down facing away from the machine with your knees shoulder-width apart. The cable should pass between your legs.
Grasp the rope attachment with both hands and position your hands between your thighs.
Keep your back straight and your head aligned with your spine.
Engage your core and begin the movement by pushing your hips forward.
Use your glutes to pull the weight through, straightening your hips until your body is upright.
Squeeze your glutes at the top of the movement.
Return to the starting position by hinging at the hips, allowing the weight to pull the rope back through your legs.
Repeat the movement for the desired number of reps and sets.
It's important to maintain control throughout the exercise and avoid using your arms to pull the weight. Focus on engaging the glutes and hamstrings during the entire movement.
---
Cable Kneeling Pull Through FAQs
What muscles does the Cable Kneeling Pull Through work?
The Cable Kneeling Pull Through mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Cable Kneeling Pull Through?
Rope attachment or cable machine.
Is the Cable Kneeling Pull Through a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Kneeling Pull Through go on?
It belongs on leg day in a push/pull/legs routine.
What are some Cable Kneeling Pull Through variations and alternatives?
Similar exercises include the Band Pull Through, Cable Kneeling Glute Kickback, Cable Romanian Deadlift and Cable Squat.
Training calculators
Work out the numbers behind your training before your next session.