10 Best Cable Pull Through (With Rope) Alternatives for Glute Strength

The Cable Pull Through (With Rope) is done standing with a cable machine. Ranked closest by our scoring: the Rear Decline Bridge, the Glute Bridge Two Legs On Bench and the Reverse Hyper On Flat Bench.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Pull Through (With Rope)

Cable Pull Through (With Rope)Play demonstration
Primary muscle
Glutes
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Cable Pull Through (With Rope)
  1. Stand facing away from the cable machine with your feet shoulder-width apart.
  2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
  3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
  4. Engage your glutes and hamstrings to pull your body back up to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Cable Pull Through (With Rope) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Pull Through (With Rope) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Rear Decline BridgePlay demonstration

    1. Rear Decline Bridge

    72% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  2. Glute Bridge Two Legs On BenchPlay demonstration

    2. Glute Bridge Two Legs On Bench

    72% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  3. Reverse Hyper On Flat BenchPlay demonstration

    3. Reverse Hyper On Flat Bench

    71% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
    2. Hold onto the bench for stability.
    3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
    4. Squeeze your glutes at the top of the movement.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  4. Bench Hip ExtensionPlay demonstration

    4. Bench Hip Extension

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  5. Butt Lift (Bridge)

    5. Butt Lift (Bridge)

    71% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  6. Twist Hip LiftPlay demonstration

    6. Twist Hip Lift

    68% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides for support.
    3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
    5. Return to the starting position and repeat the twist to the left side.
    6. Continue alternating twists for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  7. Pelvic Tilt Into BridgePlay demonstration

    7. Pelvic Tilt Into Bridge

    67% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  8. Low Glute Bridge On FloorPlay demonstration

    8. Low Glute Bridge On Floor

    66% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  9. Glute Bridge MarchPlay demonstration

    9. Glute Bridge March

    64% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
    3. While keeping your hips lifted, lift one foot off the ground and bring your knee towards your chest.
    4. Lower your foot back to the ground and repeat the movement with the other leg.
    5. Continue alternating legs in a marching motion while maintaining the bridge position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  10. Leg Lift

    10. Leg Lift

    63% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Cable Pull Through (With Rope)
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Cable Pull Through (With Rope)

Why You Might Need a Cable Pull Through (With Rope) Alternative

A cable station gets used for more than one exercise, so the Cable Pull Through (With Rope) is often the first move dropped when the tower is busy or a gym has none. Some home setups have no machine to face away from at all. What is worth keeping is the standing hip hinge itself: feet planted, hips pushed back, back kept straight, then the glutes and hamstrings pulling the body upright again. A band, a kettlebell, a trap bar, or a bar across your back can all supply that same hip drive, and a dumbbell held between the legs gets close to it from a wider, squattier stance, so the hinge stays intact even when the rope does not.

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