Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
Starting position
End position
How to Do Pull Through
- 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.
- 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.
Muscles Worked
Alternatives to Pull Through
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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2
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
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3
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
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4
Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
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5
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
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6
Leg Lift
A beginner isolation strength exercise that works the glutes, needing no equipment.
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7
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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8
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
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9
Single Leg Glute Bridge
A beginner isolation strength exercise that works the glutes, needing no equipment.
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10
Step-up with Knee Raise
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do pull through work?
Pull Through primarily works the glutes. The hamstrings and lower back assist as secondary muscles.
What equipment do I need for pull through?
Pull Through uses cable machine.
Pull Through: is it suitable for beginners?
Yes. Pull Through is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of pull through?
Squats, Butt Lift (Bridge), Flutter Kicks train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my pull through reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; pull through can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Pull Through with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.