Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Pull through
The pull through is a hip dominant strength exercise in which you move forward from a hip hinge with a cable or resistance band between the legs. The resistance pulls the body backwards, requiring the hips to be actively brought forward to return to stance.
The exercise emphasises controlled hip extension and is particularly suitable for strengthening the posterior chain without heavy axial load on the spine. This makes it an accessible but effective exercise for strength building and technique training.
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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
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Cable station or solid resistance band
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Rope or handle
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Flat surface
Starting position
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Attach the rope to a low cable point
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Stand with your back to the cable station
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Grasp the rope between the legs
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Feet at hip or shoulder width
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Knees slightly bent
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Core tightened
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Back in neutral position
Implementation
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Push the hips back in a controlled way
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Allow weight to move backwards between legs
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Keep the back neutral
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Feel tension in hamstrings and glutes
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Push hips forcefully forward
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Come upright to full hip extension
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Actively tighten the glutes in the end position
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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.
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