Cable Kneeling Pull Through

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a rope handle.
2. Face away from the machine and kneel on a padded mat with knees hip-width apart.
3. Reach between your legs to grab the rope with a neutral grip (palms facing each other).
4. Walk forward on your knees until there is tension on the cable and your torso is hinged forward.

How to do it

1. Exhale and drive your hips forward by squeezing your glutes until your body is in a tall, upright kneeling position.
2. Inhale and slowly hinge at the hips, allowing the weight to pull your hands back between your legs toward the pulley.
3. Maintain a controlled 2-second descent and a powerful 1-second drive to full hip extension.
4. Keep your arms long and relaxed throughout the movement; they should act only as hooks for the weight.

Form checklist

• Maintain a flat, neutral spine from head to tailbone.
• Keep your chest up and shoulders back to prevent rounding.
• Ensure the movement comes entirely from the hips, not the lower back or arms.
• Keep your shins pressed firmly into the floor for stability.

Pro tips

• At the top of the movement, perform a hard 'glute squeeze' and slightly tuck your pelvis to maximize muscle fiber recruitment.
• Focus on the 'stretch' in your hamstrings as you hinge back to ensure you are using the full range of motion.

Make it harder

• Add a 3-second pause at the bottom of the hinge to increase time under tension in the stretched position.
• Perform the movement with a slow 4-second eccentric (lowering) phase to challenge hip stability.

Frequently asked

What muscles does the cable kneeling pull through work?

The cable kneeling pull through primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable kneeling pull through?

The cable kneeling pull through uses cable and rope.

Is the cable kneeling pull through good for beginners?

Yes. The cable kneeling pull through is a beginner-friendly movement and a strong foundation to build on.

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