Legs · Cable
Cable Kneeling Pull Through
How to do the cable kneeling pull through, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Attach a rope to a low cable pulley and kneel facing away from the stack with the rope passed between your thighs, holding both ends. From a tall kneeling position, hinge back at the hips and sit toward your heels until you feel a stretch in your glutes, then drive your hips forward and squeeze your glutes to return upright. Keep your back flat throughout.
- 1Glutes and hamstrings stretching as you hinge back toward your heels
- 2Glutes driving your hips forward to finish tall and upright
- 3A flat back with the work coming from your hips, not your arms
Common mistakes
- Rounding or over-arching your lower back
- Pulling the rope with your arms instead of driving with your hips
- Using momentum; control the hinge and the squeeze
Muscles worked
The cable kneeling pull through mainly works the glutes and hamstrings, with the lower back, upper abs, and lower abs assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- LatsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the cable kneeling pull through for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.