Pull through

Purpose of the exercise

Focuses on strengthening the glutes (gluteus maximus) and hamstrings. Improves hip-hinge mechanics and posterior chain activation. Supports performance in sprinting, jumping and lifting movements.

Supplies

• Cable station or solid resistance band

• Rope or handle

• Flat surface

Starting position

1. Attach the rope to a low cable point

2. Stand with your back to the cable station

3. Grasp the rope between the legs

4. Feet at hip or shoulder width

5. Knees slightly bent

6. Core tightened

7. Back in neutral position

Implementation

1. Push the hips back in a controlled way

2. Allow weight to move backwards between legs

3. Keep the back neutral

4. Feel tension in hamstrings and glutes

5. Push hips forcefully forward

6. Come upright to full hip extension

7. Actively tighten the glutes in the end position

8. Return to the starting position in a controlled way

Points of interest

✓ Movement comes from the hip
✓ Keep back neutral
✓ Core continuously tightened
✓ Knees slightly bent but stable
✓ Actively tighten glutes at the top

✗ Round lower back
✗ Excessive leaning back at the top
✗ Using too heavy a weight
✗ Drop knees inwards
✗ Ignoring pain in lower back or hamstrings

When this exercise?

The pull through is used to develop hip extension strength and correct hip hinge technique. The exercise is suitable within strength training and rehabilitation programmes that focus on controlled posterior chain activation.

In addition, the pull through can serve as a preparatory step towards heavier deadlift variants or explosive hip extension exercises. Due to the relatively low back strain, the exercise can be applied in different phases of training. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.