Hamstrings
Cable Pull-Through
3 × 12–15 · Beginner · Cable
How to do it
- Attach a rope low on the cable, face away, and straddle it, gripping the rope between your legs with both hands.
- Walk forward until the cable pulls taut, stand tall with soft knees, and let your arms hang straight behind you.
- Push your hips straight back, keeping your chest up and back flat, until you feel your hamstrings load with stretch.
- Snap your hips forward to stand fully tall, squeezing your glutes hard while your arms simply follow your body's motion.
Coach tip: This is a hip hinge, not a squat or an arm pull. If you feel it in your lower back, lighten the load and push your hips farther back.
About this exercise
The hamstrings cross both the hip and the knee, which makes them central to sprinting, lifting and knee health. Training them balances quad-dominant legs and protects against strains.
Primary muscles
Hamstrings — biceps femoris, semitendinosus, semimembranosus
Also working
Glutes, calves, spinal erectors
Common mistakes
- Rounding the back to reach further instead of hinging at the hips
- Bending the knees too much and turning the movement into a squat
- Dropping the weight quickly instead of resisting the stretch
Form & safety — A stretch sensation in the back of the thigh is normal; sharp or joint pain is not. Warm up with light sets before working weights.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.