Cable pull through (straight leg)

Exercise overview

Primary muscle group: Legs

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 33

Average per rep (lbs)*: 73

Description: Grasp the attachment of a low cable pulley. The attachment can be a rope or a stirrup (handle). Straddle the cable so that your back faces the pulley. Flex your hips and waist, keeping your legs straight, until you feel a mild hamstring stretch. Step forward until the rope is pulled taut, and stand with your feet shoulder-width apart. Exhale as you stand up and pull the cable attachment through your legs, keeping your arms and legs straight. Hold the position for two counts and squeeze your glutes. Inhale as you reverse the motion, returning the cable attachment to the starting position with flexed hips and waist. Repeat the exercise.

Exercise ID: 00046

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Keep your back straight and your chest up throughout the exercise to avoid any strain on your lower back.
Controlled Movement: Perform the exercise in a controlled manner. Do not use momentum to pull the cable through. Focus on squeezing your glutes at the top of the movement.
Foot Positioning: Stand with your feet shoulder-width apart. This will give you a stable base and allow for better activation of the targeted muscles.
Hip Hinge, Not Squat: Emphasize hinging at the hips rather than squatting down. Imagine pushing your hips backward as if you’re trying to touch an invisible wall.
Cable Height: Set the cable pulley at a low height just above the ankles so that the line of pull is between your legs. This helps emphasize proper hip extension.
Hands and Grip: Use a firm grip on the handle and keep your arms straight but not locked. This ensures that you're mainly using your lower body muscles rather than your arms.
Breathing: Exhale as you pull the weight through, focusing on engaging your glutes and hamstrings. Inhale as you return to the starting position.
Use Mirrors: If available, use mirrors to monitor your form. This can help you avoid rounding your back and other common mistakes.
Weight Selection: Start with a lighter weight to master the form first. Gradually increase the weight as you get more comfortable with the movement.
Engage Core: Engage your core throughout the exercise to help maintain stability and support your lower back.

Exercise overview

Exercise tips and tricks

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