ClapMove · clapmove.com
Exercise handout — move better, feel better.
Cable Pull-Through
Cable hip hinge movement for glute and hamstring activation with constant tension.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Resistance band anchored low
Dosage
4
Sets
12
Reps / Time
60 sec
Rest
2 back / 2 forward
Tempo
Step-by-Step Guide
Set up
- Set cable at lowest setting
- Face away from machine
- Hold rope attachment between legs
Step 1 of 4
Push hips back into hip hinge
Step 2 of 4
Let cable pull hands back through legs
Step 3 of 4
Feel hamstring stretch
Step 4 of 4
Drive hips forward, squeeze glutes to stand
Breathing
- Inhale as you hinge back
- Exhale as you stand
Form Cues
- Arms stay straight - hips do the work
- Push hips way back
- Squeeze glutes hard at top
- Don't pull with arms
Common Mistakes to Avoid
- Pulling with arms
- Squatting instead of hinging
- Not pushing hips back far enough
- Not squeezing glutes at top
Safety Information
Great for learning hip hinge. Don't let cable jerk you back.
Progressions
Heavier weight, slow tempo, pause at stretch
Regressions
Lighter weight, band version
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.