FlexCable Pull-Throughs
Muscles worked
- Gluteus Maximus
- Biceps Femoris (Long Head)
- Semitendinosus
- Semimembranosus
- Erector Spinae
- Adductor Magnus
- CategoryLegs
- Default target3 sets × 12–15 reps
- EquipmentCable Machine
- Movement patternHinge
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Attach a rope to the lowest pulley and stand facing away from the machine, straddling the cable. Hold the rope between your legs with both hands, step forward until the stack lifts, and set your feet just wider than hip width.
Movement
Push your hips back, letting the rope travel back between your legs as your torso hinges forward with a flat back. Drive your hips forward to stand tall, squeezing your glutes at the top.
Form Tip
This is a hip hinge, not a squat, so keep your shins nearly vertical and send your hips back. The stretch belongs in your hamstrings, not your lower back.
Increase Difficulty
Pause for 2 seconds at the top, or slow the hinge to 3 seconds.
Decrease Difficulty
Use a lighter stack and a shorter hinge, or practice the pattern with Glute Bridges.