10 Best Pull Through Alternatives for Glute Strength

The Pull Through is done standing with a cable machine. Ranked closest by our scoring: the Cable Pull Through (With Rope), the Band Pull Through and the Dumbbell Sumo Pull Through. A harder version, the Cable Deadlift, is listed below as a progression rather than a swap.

The Pull Through has you facing away from a low pulley, straddling the rope and reaching through your legs before standing tall on your hips. The Cable Pull Through (With Rope) is the same movement filed under a second name, so it is the closest match you will find: take whichever your gym calls it. Without a cable at all, the Band Pull Through moves that same standing hinge onto a band anchored at the floor.

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

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.
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Ranked Pull Through Alternatives

10 substitutes, ranked by how closely each one matches the Pull Through 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Pull Through (With Rope)Play demonstration

    1. Cable Pull Through (With Rope)

    99% match
    • Glutes
    • Cable
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    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.

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

    Why this matches
    • Movement: pull-through hinge, the same as the Pull Through
    • Primary muscle: glutes, the same as the Pull Through
    • Equipment: a cable, the same as the Pull Through
    • Body position: standing, the same as the Pull Through
  2. Band Pull ThroughPlay demonstration

    2. Band Pull Through

    85% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the glutes.

    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.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: pull-through hinge, the same as the Pull Through
    • Primary muscle: glutes, the same as the Pull Through
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Pull Through
  3. Cable DeadliftPlay demonstration

    Progression

    3. Cable Deadlift

    81% match
    • Glutes
    • Cable
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the glutes.

    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.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Pull Through
    • Equipment: a cable, the same as the Pull Through
    • Body position: standing, the same as the Pull Through
  4. Dumbbell Sumo Pull ThroughPlay demonstration

    4. Dumbbell Sumo Pull Through

    80% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    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.
    6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: pull-through hinge, the same as the Pull Through
    • Primary muscle: glutes, the same as the Pull Through
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Pull Through
  5. Cable Standing Hip ExtensionPlay demonstration

    5. Cable Standing Hip Extension

    78% match
    • Glutes
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the glutes one side at a time.

    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.
    6. Repeat for the desired number of repetitions.
    7. Switch sides and repeat with the other leg.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Pull Through
    • Equipment: a cable, the same as the Pull Through
    • Body position: standing, the same as the Pull Through
    • Balance: harder to stay steady on than the Pull Through
  6. One-legged Cable Kickback

    6. One-legged Cable Kickback

    78% match
    • Glutes
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier single-leg version that still works the glutes.

    How to perform this exercise
    1. Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
    2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
    3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
    4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
    5. Repeat for the recommended amount of repetitions.
    6. Switch legs and repeat the movement for the other side.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Pull Through
    • Equipment: a cable, the same as the Pull Through
    • Body position: standing, the same as the Pull Through
    • Balance: harder to stay steady on than the Pull Through
  7. Trap Bar DeadliftPlay demonstration

    7. Trap Bar Deadlift

    76% match
    • Glutes
    • Trap-bar
    • Intermediate
    • Compound

    A good swap when you have a trap bar to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
    2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
    3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
    4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
    5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
    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 Pull Through
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Pull Through
  8. Kettlebell SwingPlay demonstration

    8. Kettlebell Swing

    76% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
    2. Hold the kettlebell with both hands in front of your body, arms extended.
    3. Bend your knees slightly and hinge at the hips, pushing your butt back.
    4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
    5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
    6. Allow the kettlebell to swing back down between your legs and repeat the movement 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 Pull Through
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Pull Through
  9. Lever DeadliftPlay demonstration

    9. Lever Deadlift

    74% match
    • Glutes
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and foot platform to your desired position.
    2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
    3. Grasp the handles or the sides of the seat for stability.
    4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
    5. Keep your back straight and avoid rounding your shoulders.
    6. Extend your hips fully at the top of the movement, squeezing your glutes.
    7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
    8. 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 Pull Through
    • Equipment: a machine, not a cable
    • Body position: standing, the same as the Pull Through
    • Balance: easier to stay steady on than the Pull Through
  10. Smith Bent Knee Good MorningPlay demonstration

    10. Smith Bent Knee Good Morning

    74% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, toes pointing forward.
    2. Place the barbell across your upper back, resting it on your traps.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to raise your torso back up 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 Pull Through
    • Equipment: a machine, not a cable
    • Body position: standing, the same as the Pull Through
    • Balance: easier to stay steady on than the Pull Through

Why You Might Need a Pull Through Alternative

The Pull Through needs a low pulley with a rope or a handle on it, and losing the pulley is the real reason to look elsewhere: the station is taken, your gym has no cable stack, or you train at home instead. Most of the alternatives here still have you hinging forward at the hips and standing back up to load your glutes and hamstrings; the two ankle-cuff moves, the Cable Standing Hip Extension and the One-legged Cable Kickback, skip the hinge and drive one leg straight back instead. The Band Pull Through swaps the rope for a band, and the Dumbbell Sumo Pull Through swaps it for one dumbbell from a wider stance. The Lever Deadlift moves the hip extension onto a seated machine, while the Trap Bar Deadlift and the Kettlebell Swing keep you standing.

How to Choose the Right Pull Through Substitute

With a cable station free, the Cable Pull Through (With Rope) is the same lift under another name, so nothing about your setup changes. With only a band, the Band Pull Through keeps you standing and hinging, building tension by stepping away from the anchor. Facing the cable machine instead of standing with your back to it, the Cable Deadlift has you bend at the hips and knees, take the handles with an overhand grip, then stand up, closer to a deadlift than a Pull Through. The Cable Standing Hip Extension and the One-legged Cable Kickback work one leg at a time. Want a bar on your upper back instead of a rope in your hands? The Smith Bent Knee Good Morning loads the hinge that way, and the Lever Deadlift trains it seated on a machine.

Pull Through FAQ

Which alternative uses the same equipment as the Pull Through?

The Cable Pull Through (With Rope). It is the same movement under a different name, so the setup barely changes: grab the rope, step forward to create tension, then hinge forward and stand back up. Swap to it whenever a cable station opens up.

How do I load the movement with more weight than the Pull Through allows?

Move to a heavier tool. The Trap Bar Deadlift has you stand and lift a loaded bar off the floor, while the Lever Deadlift trains the same hip extension seated on a machine. Both let you add far more weight than a rope ever could.

Can I do the Pull Through at home?

Yes, with a resistance band or a dumbbell. The Band Pull Through has you stand and hinge the same way as the cable version, anchoring the band at the floor instead. The Dumbbell Sumo Pull Through works the same hips from a wider stance, holding one dumbbell in both hands as you lower it between your legs.

Which swap works without a cable machine?

The Band Pull Through, the Dumbbell Sumo Pull Through and the Kettlebell Swing all skip the cable stack, and so do the Trap Bar Deadlift, the Lever Deadlift and the Smith Bent Knee Good Morning. The band version still has you hinging down and standing back up, the dumbbell version drops you into a wide squat before driving your hips forward, and the Kettlebell Swing turns that hip drive into a faster, swinging motion.

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