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Home » Exercise Guides

Maximize Glute Gains: Straight-Leg Cable Pull-Through Guide

How to do the straight leg cable pull-through

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

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.

Straight-Leg Cable Pull-Through Details
Basic Information
Body Part
Glutes
Primary Muscles
Adductors, Core Muscles, Erector Spinae, Gluteus Maximus, Hamstrings
Secondary Muscles
Core, Glutes
Equipment
Cable Machine, Ankle Strap Or Rope Attachment.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Isotonic
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility15-30 seconds
Similar Exercises
  • B Stance Hip Thrusts: Boost Glutes & Strengthen Legs!
  • Walkouts: Total Body Strength for Core, Arms, and Legs
  • Machine-Assisted Triceps Dip: Strengthen Your Upper Body Today!
  • Kneeling Leg Curl: Master Your Hamstrings & Glutes Today!

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

Interested in measuring your progress? Check out our strength standards for Deadlift, Cable Pull Through.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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