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Description
Cable Kneeling Pull Through is an effective hip exercise performed using a cable machine. This movement targets the gluteus maximus and hamstring muscles. Since it is performed in a kneeling position, it minimizes lower back load. Thanks to the resistance provided by the cable, muscle activity is high throughout the entire range of motion. It is ideal for strengthening the glutes and developing the hip hinge pattern. It is generally a safe option for individuals with knee problems.
Step-by-Step Instructions
- 1
Turn your back to the cable machine and hold the rope attachment with both hands
- 2
Assume a kneeling position, knees at hip width apart
- 3
Push your hips backward, passing the cables between your legs
- 4
Return to the starting position by squeezing your glutes
- 5
Keep your back straight throughout the movement and do not round your lower back
- 6
Initiate the movement from your hips and avoid using momentum
Key Points
- ✓Face away from the lower pulley and grasp the cable between your legs
- ✓Push your hips backward while in a kneeling position, your back should remain straight
- ✓Complete the movement by pushing your hips forward and squeeze the glute muscles
- ✓Your arms only hold the cable, the hip joint directs the movement
- ✓In the top position the torso should be completely upright and glute muscles maximally contracted
Common Mistakes
- ✗Pulling with the arms - works the upper body instead of glute muscles
- ✗Rounding the back - can lead to disc problems in the lumbar region
- ✗Not performing the hip hinge correctly - loses all effectiveness of the movement
- ✗Pushing the knees too far forward - causes quadriceps to dominate and increases pressure on the knee joint
- ✗Leaning too far back at the top position - increases lumbar lordosis and creates injury risk
Breathing
Exhale as you push your hips forward and straighten up, inhale as you push your hips backward.
Muscle Activation
Safety
Precautions
- Those with herniated discs should be careful or try alternative exercises
- Those with knee problems should use knee pads or try a modified version
- Those with hip flexor tightness should pay attention to warm-up
Safety Tips
- Securely attach the cable and check for risk of detachment
- Keep your lower back straight during the movement, do not round it
- Perform the movement by contracting the glute muscles instead of uncontrolled swinging
- Placing a cushion under the knees can increase comfort
Frequently Asked Questions
Which muscles does Cable Kneeling Pull Through work?
Cable Kneeling Pull Through primarily works these muscles: Glutes, Hamstrings. It also engages: Lower back, Core.
Is Cable Kneeling Pull Through suitable for beginners?
Cable Kneeling Pull Through is a Intermediate level exercise. Learning difficulty: Moderate.
Can Cable Kneeling Pull Through be done at home?
Cable Kneeling Pull Through usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Cable Kneeling Pull Through?
One of the most common mistakes: Pulling with the arms - works the upper body instead of glute muscles
How many sets and reps for Cable Kneeling Pull Through?
Recommended: 4-6 sets and 6-8 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Works the gluteus maximus and hamstring muscles together
- ✓Increases hip extension strength
- ✓Provides continuous muscle tension with constant resistance
- ✓Applies minimal pressure on the lower back