Cable Pull-Through
glutes
What moves the load, and what it costs
6.0MET
Glutes is the prime mover, with the hamstrings, lower back assisting. The cable pulls you backwards, which teaches the hip hinge better than almost anything else. Excellent for learning to feel the glutes finish the movement.
Cue: Face away from a low pulley with the rope between your legs, hinge back, then drive the hips forward to stand tall.
स्रोत·2024 Adult Compendium of Physical Activities·वर्गवारी: वेट्स, तीव्र·पुनरावलोकन जुलै 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files cable pull-through under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 6.0, and at the top end of what a gym floor produces.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so cable pull-through is filed under रेझिस्टन्स ट्रेनिंग (वजन उचलणे, फ्री वेट किंवा मशीन), पॉवर लिफ्टिंग किंवा बॉडी बिल्डिंग, तीव्र श्रम.
- Take the category's MET value — 6.0. One MET is the cost of sitting quietly, so this is 6.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Cable Pull-Through: 6.0 × 3.5 × 70 ÷ 200 = 7.35 kcal/min
स्रोत·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·पुनरावलोकन जुलै 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| GlutesGluteus maximus, medius आणि minimus | Prime mover | हिप ताणतो (maximus), आणि तो बाजूला नेतो व स्थिर ठेवतो (medius आणि minimus). शरीरातील सर्वात बलवान एकच स्नायुगट. |
| HamstringsBiceps femoris, semitendinosus, semimembranosus | Synergist / stabiliser | Bends the knee and extends the hip. Because they cross both joints, they need both a hinge (hip) and a curl (knee) to be trained fully. |
| पाठीचा खालचा भागइरेक्टर स्पायनी आणि क्वाड्रेटस लुंबोरम | Synergist / stabiliser | पाठीचा कणा मागे ताणतो आणि बहुतेक वजन उचलताना वाकवणाऱ्या बलाविरुद्ध तो स्थिर ठेवतो. मुख्य हालचाल करणारा स्नायू असण्यापेक्षा हा कितीतरी अधिक वेळा स्थिरक (स्टॅबिलायझर) म्हणून काम करतो. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
केबल मशीन. प्रत्येक रेप पहिल्या रेपसारखाच दिसला पाहिजे. तो पहिल्यासारखा दिसेनासा झाला त्या क्षणी सेट संपला.
PATTERN · HINGE
- Attach a rope to a low pulley and face away from the machine, straddling the cable.
- Take the rope between your legs, step forward until there is tension, and set the feet shoulder width.
- Face away from a low pulley with the rope between your legs, hinge back, then drive the hips forward to stand tall.
- Push the hips back and let the rope pull the hands between your legs, keeping the back flat and the knees soft.
- Drive the hips forward to stand tall, squeezing the glutes hard at the top without leaning back.
- Control the return — the cable will try to pull you back faster than you should go.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Squatting it instead of hinging.
If the knees keep bending, the hips never travel back and the hamstrings never lengthen. Push the hips towards the wall behind you.
Chasing the floor.
Range is decided by your hamstrings, not by the plates. The moment the lower back rounds, you have gone past the useful range.
Letting the bar drift away from the legs.
Every centimetre forward is extra load on the lower back. Keep it grazing the thighs.
Regress it, or progress it
Regress — earn it first
Nothing on this site regresses it further: this is already near the entry point of its pattern. Take load off, shorten the range, or slow the tempo — in that order.
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a compound lift loads several joints, so it tolerates heavy loads and needs long rests.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | Heavy loads need long rests. Cutting rest to two minutes turns a strength set into a conditioning set. |
| Muscle size | 3–4 | 6–12 | 90–180 sec | Take most sets to within one to three reps of failure. Total weekly hard sets per muscle matters more than the exact rep number. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 sec | Lighter loads and shorter rests. Fat loss is decided by the diet; this preserves muscle while it happens. |
| First month | 2–3 | 8–10 | 2 मिनिटे | Well short of failure, same weight every set, until the movement looks the same on the last rep as the first. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: रेझिस्टन्स ट्रेनिंग (वजन उचलणे, फ्री वेट किंवा मशीन), पॉवर लिफ्टिंग किंवा बॉडी बिल्डिंग, तीव्र श्रम — 6.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 6.0 MET × 3.5 × 70 kg ÷ 200 = 7.35 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
स्रोत·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·पुनरावलोकन जुलै 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Nothing at all to hand: Quadruped Hip Extension is the closest match — same prime mover, same pattern, no kit.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the cable pull-through work?
Cable Pull-Through is a compound movement in which the glutes is the prime mover, assisted by the hamstrings, lower back. Extends the hip (maximus), and abducts and stabilises it (medius and minimus). The strongest single muscle group in the body.
Is the cable pull-through good for beginners?
होय. तांत्रिक अवघडपणासाठी या साइटवर याला 5 पैकी 1 गुण आहेत — प्रशिक्षकाशिवाय एकाच सत्रात शिकता येण्यासारखे. सर्वात कमी योग्य वजनाने आणि 8–10 च्या दोन किंवा तीन सेटने सुरुवात करा.
What can I do instead of the cable pull-through at home?
The closest no-equipment substitute is the quadruped hip extension, which trains the same prime mover through the same movement pattern. If you own a little equipment, the dumbbell deadlift is closer still. It will not load you as heavily, so use higher reps and slower tempo to make up the difference.
How many sets and reps of the cable pull-through should I do?
For muscle size, 3–4 sets of 6–12 with 90–180 sec rest. For strength, 3–5 sets of 3–6 with 3–5 min rest. In your first month, 2–3 sets of 8–10, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the cable pull-through burn fat from the glutes?
नाही. कोणताही व्यायाम ज्या भागाचा सराव करतो त्याच भागातील चरबी कमी करत नाही — स्पॉट रिडक्शनची वारंवार चाचणी झाली आहे आणि तसे होत नाही. ग्लूट्सचा व्यायाम खालचा स्नायू वाढवतो; शरीरातील चरबी कुठून कमी होणार हे एकूण कॅलरी तुटीवर आणि तुमच्या जनुकांवर ठरते, तुम्ही कोणता व्यायाम निवडला यावर नाही.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
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