Cable Pull-Through

The pull-through is an exercise for the hamstrings, glutes, and the muscles in the lower back and along the spine. The hamstrings and glutes have to work hard to bring the upper body upright by aligning the thighs and back. The erector spinae, which runs along the spine, helps straighten the back.

Other muscles mainly work as stabilizers. These include the calves, muscles in and around the pelvis, and of course the abdominal muscles.

Performing the exercise with bent knees shifts the emphasis from the muscles in the lower back and hamstrings to the glutes. This creates greater hip flexion (the angle between the thighs and torso becomes smaller), which must be followed by greater extension.

The exercise is similar to the barbell (bent-knee) good morning. However, you do not have to carry a barbell across your neck, which some people may consider an advantage. The cable also provides more even resistance throughout the movement. Because you hold the cable in front of your hips, it may also make it easier to focus on pushing the hips forward (rather than bringing the torso upright).

Pull-through execution

1
Move your glutes backward and your chest downward. Make your back slightly more arched than its natural curve. Bend your knees to bring your glutes far enough backward.
2
Raise yourself again by pushing your pelvis forward and straightening your back.

Pull-through

Muscles involved:

Legs:

Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Abdomen:

Rectus abdominis (straight abdominal muscle)
External oblique
Internal oblique
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Back and neck:

Latissimus dorsi
Trapezius
Rhomboids
Levator scapulae

Shoulders:

Deltoids

Pull-through setup

Place the pulley at the lowest position and attach the double rope.
Step over the rope with your back toward the rack. Stay close to the rack.
Bend your knees.
Pick up the handles with your thumbs pointing toward the ends.
Stand up.
Now step forward about a meter or farther so that the cable becomes taut (and remains taut during the exercise).
Place your feet shoulder-width apart.
Stand upright with your knees only slightly bent.

Pull-through technique

Focus on pushing your hips forward rather than pulling your back and shoulders backward. Try to keep your shoulders in the same position relative to your torso throughout the movement. Do not bring them forward on the way down and then backward on the way back up. Also do not unnecessarily shrug your shoulders during the exercise.