Straight-Leg Cable Pull-Through (Hamstrings, Glutes)

The straight-leg cable pull-through is a compound exercise which builds muscle and strength in the hamstrings and glutes, as well as the spinal erectors of the back. Now, this exercise is a great posterior chain movement but the focus is intended for the lower body.

And it’s a great alternative to the stiff-legged deadlift using a barbell or a dumbbell. But the rope keeps constant tension on the rear muscles and this is very beneficial for muscle hypertrophy. The straight-leg cable pull-through is a great exercise option and should be considered as an alternative lower posterior chain movement.

In This Exercise:

• Target Muscle Group: Hamstrings, Glutes
• Type: Strength
• Mechanics: Compound
• Equipment: Cable machine, double rope grip attachment
• Difficulty: Beginner/Intermediate

Exercise Instructions

1. Attach a double rope handle to the lowest part of a cable pulley.
2. Then, face your back against the machine and grab the rope between your legs with both arms while keeping them nearly straight but with knees slightly bent.
3. Now, squeeze your glutes and extend your hips forward while lifting your torso upward until you’re standing straight. Exhale during this portion of the exercise.
4. Slowly bend your torso back down until parallel to the floor. Inhale during this portion of the exercise.
5. Repeat for the desired number of reps.

Variations & Tips:

• This movement is similar to a stiff-legged deadlift.
• Keep your knees only slightly bent to protect your joints.
• Use your hips to perform the positive portion of the movement into a standing position.
• The straight-leg cable pull-through works the hamstrings, glutes, and spinal erectors.

Watch: How to do the straight-leg cable pull-through