LiftSetsLiftSets / Exercises / Pull Through
Pull Through
Works the glutes. Helped by the hamstrings, lower back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
gluteshamstringslower back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | cable |
|---|---|
| Level | beginner |
What to think about
- Hinge at the hips, arms are just hooks.
- Stand up by squeezing the glutes.
- Back stays flat.
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.
Other exercises for the glutes
- Barbell Glute Bridge
- Barbell Hip Thrust
- Butt Lift (Bridge)
- Glute Kickback
- Kettlebell Swing (two-hand)
- One-Legged Cable Kickback
- Single Leg Glute Bridge
Track it in LiftSets
Log pull through with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store