10 Best Pull Through Alternatives for Glute Strength

If you can't do the cable Pull Through, use other hip-hinge movements that load the glute max and hamstrings through hip extension. Good substitutes are barbell hip thrusts, Romanian deadlifts, kettlebell swings, glute bridges, or single-leg RDLs. Cue: push hips back, keep a neutral spine and drive through the heels.

Original Exercise: Pull Through

Pull Through
Primary Muscle
Glutes
Equipment
Cable
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Hamstrings, Lower Back
How to Perform Pull Through
  1. 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.
  2. 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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Best Pull Through Alternatives

Best Match
Cable Pull Through (with Rope)

1. Cable Pull Through (with Rope)

99.2% Match
Glutes Cable Intermediate Isolation
How to perform this exercise
  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.
Band Pull Through

2. Band Pull Through

85.4% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Attach a resistance band to a sturdy anchor point at ground level.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step forward to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
  5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
Cable Deadlift

3. Cable Deadlift

81% Match
Glutes Cable Intermediate Isolation
How to perform this exercise
  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
  3. Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
  4. Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
  5. Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
Dumbbell Sumo Pull Through

4. Dumbbell Sumo Pull Through

80.4% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
  2. Hold a dumbbell with both hands in front of your body, arms extended.
  3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
  4. Lower the dumbbell down between your legs, keeping your arms straight.
  5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
Cable Standing Hip Extension

5. Cable Standing Hip Extension

77.9% Match
Glutes Cable Beginner Isolation
How to perform this exercise
  1. Attach a cable to a low pulley and stand facing away from the machine.
  2. Place the cable around your ankle and stand with your feet shoulder-width apart.
  3. Keep your core engaged and your back straight throughout the exercise.
  4. Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
  5. Pause for a moment, then return to the starting position.
Arms Apart Circular Toe Touch (male)

6. Arms Apart Circular Toe Touch (male)

73.3% Match
Glutes Body-weight Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and arms extended to the sides.
  2. Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
  3. As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
  4. Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
  5. Continue alternating sides for the desired number of repetitions.
Barbell Glute Bridge Two Legs On Bench (male)

7. Barbell Glute Bridge Two Legs On Bench (male)

73% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating 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.
Barbell Lying Lifting (on Hip)

8. Barbell Lying Lifting (on Hip)

73% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
  2. Hold the barbell with an overhand grip and position it on your hips.
  3. Engaging your glutes, 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.
Band Stiff Leg Deadlift

9. Band Stiff Leg Deadlift

71.4% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and place the band around your ankles.
  2. Hold the band with both hands in front of your thighs, palms facing your body.
  3. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
  4. As you lower, push your hips back and allow your knees to bend slightly.
  5. Lower the band towards the ground, feeling a stretch in your hamstrings.
Band Straight Back Stiff Leg Deadlift

10. Band Straight Back Stiff Leg Deadlift

71.4% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and place the band around your upper legs.
  2. Hold the band with both hands in front of your thighs, palms facing your body.
  3. Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
  4. Feel the stretch in your hamstrings as you lower the band.
  5. Engage your glutes and hamstrings to lift your body back up to the starting position.

Why You Might Need a Pull Through Alternative

You may swap the Pull Through for several reasons: no cable machine, lower-back irritation from cable angle, poor hip mobility, or a need for different loading schemes. Alternatives preserve the hip-hinge pattern and posterior chain activation while changing load distribution across the glute max, hamstrings, and erector spinae. For example, a hip thrust increases peak gluteic activation by emphasizing horizontal hip extension, while an RDL shifts load toward hamstrings and spinal erectors. Cue when changing: hinge at the hips, maintain a braced core, and avoid lumbar flexion to keep glute activation high and reduce shear on the spine.

How to Choose the Right Substitute

Select a substitute by matching movement pattern, loading capacity, and your limiting factor. If you need high glute isolation and heavier loads, pick barbell hip thrusts to maximize glute max activation and horizontal force. For more posterior chain carryover and hamstring emphasis, choose Romanian deadlifts or single-leg RDLs to increase eccentric control. Use kettlebell swings to train explosive hip extension and rate of force development. Consider ankle/knee mechanics, current injuries, and available equipment. Technique cue: keep a slight knee bend, hinge from the hips, and drive force through the heel to prioritize glute recruitment over lumbar extension.

Frequently Asked Questions

What muscles does Pull Through work?

The Pull Through primarily targets the gluteus maximus through hip extension, with secondary tension on the hamstrings and erector spinae for hip-hinge stability. It emphasizes posterior chain force transfer rather than knee extension, so you should feel the load at the back of the hips and upper hamstrings.

What is the best bodyweight alternative to Pull Through?

The single-leg glute bridge is the top bodyweight substitute because it isolates one glute and forces full hip extension under bodyweight load. Cue: press through the heel, squeeze the glute hard at the top, keep hips level, and avoid lumbar hyperextension to maximize glute activation.

Can I build muscle without doing Pull Through?

Yes. You can build glute and hamstring muscle with other hip-hinge and hip-extension lifts like barbell hip thrusts, RDLs, and heavy glute bridges. Prioritize progressive overload, full hip-extension ROM, and consistent tension on the glutes to stimulate hypertrophy without the Pull Through.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.

Try the Exercise Substitution Finder →

Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology