Cable Pull Through (With Rope)

GlutesCableBeginner
1. Stand facing away from the cable machine with feet shoulder-width apart. 2. Bend at the hips and grasp the rope attachment between your legs. 3. Keep your back straight and core engaged. 4. Push your hips back while maintaining a slight bend in the knees. 5. Slowly extend your hips and stand up tall, pulling the rope through your legs. 6. Squeeze your glutes at the top of the movement. 7. Slowly lower the rope, allowing it to pass between your legs again. 8. Repeat for desired number of repetitions.

How to perform the Cable Pull Through (With Rope)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Pull Through (With Rope) using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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