Cable or Band Pull Through

1. Grasp the rope attachment of a low pulley, one end in each hand, with the rubber ends making contact with your thumbs.
2. Straddle the rope so that your back faces the pulley and the cable runs between your legs.
3. Step forward until the rope is pulled taut, and stand with your feet shoulder-width apart.
4. Bend your knees slightly, and flex your hips and waist until you feel a slight stretch in your hamstrings.

Summary of Correct Exercise Execution

1. Keeping your arms straight, exhale as you stand up straight and pull the rope up through your legs.
2. Hold for a count of two and squeeze your glutes.
3. Inhale as you reverse the motion and lower the rope to the starting position.
4. Repeat.

Keys to the Exercise

• Keep your knees and feet pointing in the same direction.
• Do not hyperextend your back at the top of the movement.
• Bend over farther than is illustrated in the image.
• Use the cable pull-through as an auxiliary exercise to improve your barbell deadlift and barbell squat. These exercises are great at strengthening your posterior chain muscles (erector spinae, gluteus maximus, hamstrings, and soleus), which are responsible for forward propulsion and are therefore essential for athleticism and sporting performance.
• You can also use an anchored exercise band to perform this exercise.