Exercises / Hip hinge (hip dominant)
Cable pull-through
Hip hinge (hip dominant) Cable Complexity 2/5
Working position
Setup
Face away from a low cable, rope between the legs, feet hip width.
Execution
Hinge the hips back letting the rope travel back, then stand tall by squeezing the glutes.
Coaching cues
- The hips do the work, not the arms
- Stand tall, do not lean back
- Spine stays long
Common fault
Pulling with the arms instead of the hips
Fix: Cue the arms as hooks only; lighten the load.
Muscles trained
Primary: Gluteus maximus (glutes)Biceps femoris (hamstring)
Secondary: Erector spinae (spinal erectors)
Regression and progression
Easier: Hip bridge
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.