15 Best Cable Pull Through Alternatives That Can Help Train Your Glutes

Building strength in your glutes is the number one way to reduce back pain.

The cable pull-through exercise, sometimes referred to as glute pull through, is one of the best exercises for building and strengthening your glutes. It’s a highly effective exercise for building your lower back.

What is a cable pull-through exercise?

The cable pull-through exercise is an exercise that targets the glutes and hamstrings. It’s ideal for developing lower body strength and increasing your range of motion.

Key Benefits:

• Develops strength in the hamstrings and lower back.
• Increases the training volume of the hamstrings and glutes.
• Isolates the glutes and pelvis to enhance hinging power.
• Good for teaching the hamstrings to take more load.

Muscles Worked:

• Gluteus Maximus.
• Hamstrings.
• Lats and back.
• Spinal Erectors.

Limitations:

You need a cable machine for the cable pull through exercise. But it’s not possible for everyone to have this machine at home due to its large size and a hefty price tag.

No need to worry though if you prefer to work out in the comfort of your home. There are several cable pull through alternative exercises that can help you target your glutes and hamstrings. These are the exercises we will discuss in this article.

You don’t need any expensive gym equipment for many of the cable pull through alternatives we have listed here. Thus, you can do many, if not all, of them in your home gym.

Best cable pull through alternative exercises for your glutes and hamstrings

Below are the top cable pull through altrnatives that can help you target and train your hamstrings and glutes.

Banded pull throughs

Banded pull-throughs are the best cable pull-through alternatives as they’re the closest to the real thing. This exercise works the rear muscles much like a regular cable pull-through.

Level: Intermediate.
Equipment Required: Resistance band.

Steps to follow:

• Secure your resistance band to an anchor at least a foot above the floor.
• Stand 3 feet in front of the anchor and hold the band with an overhand grip between your legs.
• Hinge yourself forward and bend down as much as you can. Maintain a very slight bend in your knees for comfort and stability.
• Now, stand upright by thrusting your hips forward.
• Repeat for 15 reps.

Kettlebell Swings

Kettlebell swings are great alternatives to the cable pull-throughs. This is a compound exercise that can also help build your strength and stamina.

Level: Intermediate.
Equipment Required: Kettlebell.

Steps to follow:

• Grab a kettlebell with one hand with an overhand grip.
• Hinge your hips forward and bend your knees.
• Keep the kettlebell between your legs and drive it upward so that it’s at the same level as your face. Your arm should be fully extended and your spine straight.
• Let the weight fall back between your legs and repeat 10-12 reps.

Bodyweight Squat

The bodyweight squat is a good cable pull through alternative exercise. It works a diverse set of muscles in your body. It engages your quads, core, and your glutes, with a focus on the legs.

Level: Beginner.

Steps to follow:

• Stand upright with your feet at least a shoulder-width apart.
• Squat down by bending your knees and letting your hips go backward. Make sure your head is looking forward, and your spine is always straight.
• Keep lowering yourself until your knees, and your thighs are almost parallel to each other.
• Now, extend your arms so that they are at shoulder height.
• Stand up straight again and repeat for 10-12 reps.

Child Pose

The child pose is a yoga pose and another cable pull-through alternative at home. It helps stretch out the muscles of the hips, thighs, and ankles.

Level: Beginner.
Equipment Required: Yoga/exercise mat (optional).

Steps to follow:

• Get down on your hands and knees. Keep your hands in front of your shoulder line and your hips slightly wider than shoulder width.
• Drag your hips back toward your heels as you pull your head forward toward the floor. At this point, your forehead should be touching the floor.
• If your forehead doesn’t reach the floor, you can place a book or block to keep it level.
• Hold for a few seconds and return to your original position.

Band Seated Adduction

This cable pull through alternative exercise targets your quadriceps adductors. It also focuses on improving your range of motion. And the best part is that the band seated cable pull through alternative exercise doesn’t require any equipment, just a resistance band.

Level: Basic
Equipment Required: Resistance band, Chair.

Steps to follow:

• Sit on a chair and keep a resistance band looped around your inner thighs.
• Straighten your spine and push your thighs outward toward the sides as much as you can.
• Bring the thighs back to the starting position.
• Repeat for 12 reps and 3 sets.

Banded Hip Adduction

This cable pull through alternative exercise is perfect for people who have resistance bands at home or have access to one. It works the inner thighs as well as the glutes and the hamstrings.

Level: Beginner to Intermediate.
Equipment Required: Resistance band, Exercise mat (optional).

Steps to follow:

• Lie down on the floor or on an exercise mat. Your legs should be on top of each other, and your head should be resting on your upper arm.
• Thread a resistance band through the middle of your thigh.
• Place your free hand on your knee.
• Keeping your knees and toes together, start opening your hips and raise your top thigh as much as you can.
• Lower the leg and repeat for 12 reps.

Reverse Deficit Lunges

Although often considered as an exercise to train your quads, lunges can work the glutes if performed backward. You can perform these with or without weights.

Level: Intermediate.
Equipment Required: Dumbbells or other free weights (optional), 6-inch platform.

Steps to follow:

• Find a 6-inch platform and stand up straight on it. Keep your arms by your side and your feet together.
• Now, step off the platform by taking a large step backward. Your front shin and your spine should stay straight and upright.
• Push yourself off the floor using your back leg and stand back on the platform.
• Repeat for the other leg.

Standing Long Jump

This is one of the best cable pull through alternatives that focuses on building mobility. It’s a high-impact exercise that requires some level of expertise.

Level: Intermediate.

• Stand up straight with your feet shoulder-width apart.
• Have a slight bend in your knees and keep your arms behind you.
• Swing your arms forward and jump up and in front. The goal is to cover as much vertical and horizontal distance as possible.
• When landing back down, bend your knees.
• Repeat for 10-12 reps.

Superman

The superman exercise targets your core and helps to strengthen your lower back muscles. It’s a versatile exercise used in gyms and yoga studios. It is an effective cable pull through alternative exercise that you can incorporate into your workout routine at home

Level: Beginner.
Equipment Required: Exercise/Yoga mat (optional).

Steps to follow:

• Lie down on your stomach on the floor or on an exercise mat and extend both your arms in front of you.
• Lift your arms and legs so that you’re “flying like Superman.”
• Hold the position for a few seconds, then return to the resting position.
• Repeat for 10-12 reps.

Bicycle Crunches

Bicycle crunches are one of the most effective ab exercises. They are also ideal for people who want to strengthen their core muscles.

Level: Beginner.
Equipment Required: Exercise mat (optional).

Steps to follow:

• Lie down on your back, keeping your legs extended toward the ceiling.
• Draw your legs over your body to slightly lift your spine off the floor.
• Now, place your hands on your pelvis and extend your legs up so that they’re perpendicular to the floor. This is your starting position.
• Extend your right leg forward while drawing your left leg over your chest. Hold for a few seconds.
• Repeat with the other leg.

Bridge

The bridge is a bodyweight exercise that targets the glutes and hamstrings. The exercise can improve core stability as well. They’re quite easy to perform and have a lot of benefits when it comes to strengthening your muscles.

Level: Beginner.
Equipment Required: Exercise/Yoga mat (optional).

Steps to follow:

• Lie down on the floor or an exercise mat on your back and bend your knees so that your feet are flat on the ground. Your arms should be by your side.
• Now, lift your pelvis off the floor so that your spine is straight and parallel to your thighs. For this, you’ll need to brace your abs and your core.
• Stay like this for a few seconds and then return to the starting position.
• Repeat for 10-12 reps.

Straight-Arm Plank

Another excellent cable pull through alternative exercise is the straight arm plank. The exercise functions as a full-body workout and requires proper alignment.

Level: Intermediate.

Steps to follow:

• Lie down on the floor on your stomach. Place your palms face down in line with your shoulders.
• Lift your body to extend your hands fully, and your spine is straight. Your knees should not bend. In other words, your body should form a perfect incline from your toes to your head.
• Brace your core and hold this pose for anywhere from 30 seconds to 1 minute. Make sure your hips do not droop.
• Relax your body. You may repeat once more.

Leg Lift

The leg lift is a highly versatile alternative to cable pull through exercise. It works out your quads, abs, glutes, and your hip flexors.

Level: Beginner.

Steps to follow:

To do this cable pull through alternative exercise,

• Lie down on your back with your palms face down next to your hips.
• Now, keep your legs perfectly straight and together and lift them toward the ceiling.
• Keep lifting them until they are perpendicular to the floor. It may help to grab the pelvis and push it up so that you can raise your legs even higher.
• Hold for a few seconds, then relax.

Grasshopper

The grasshopper is essentially a Pilates exercise that works your glutes and your hamstrings. It’s also ideal for your lower back.

Level: Intermediate.
Equipment Required: Exercise/Yoga mat (optional).

Steps to follow:

• Lie down on the floor or an exercise mat face down with your forehead resting in your hands. Have a slight bend in your knees.
• Lift your feet so that they are touching each other. Your thighs should stay more or less parallel to the floor. Make sure that the knees are farther than hip-width apart
• Brace your core, glutes, lower back, and hamstrings and lift the knees slightly. You’ll only be able to do so by 4-6 inches.
• Lower your knees but not your feet and repeat.

In and Out Abs

Although the in and out abs exercise primarily focuses on your abs, it also works your glutes and hip flexors. It’s a challenging exercise and a very good cable pull through alternative exercise. You can do the in and out abs exercise without any equipment.

Level: Intermediate.
Equipment Required: Exercise/Yoga mat (optional).

Steps to follow:

• Sit on your butt with your upper body leaning backward, and you’re your lower body leaning forward. In this pose, you should form a “V.”
• Keep your palms face down next to your hips for maximum support and extend your legs out. They should stick close to each other.
• Slightly lean back, hold the pose for a few seconds, and repeat.

FAQs:

What is the best alternative for cable pull-throughs without equipment?
The best alternative is the bodyweight squat if you don’t have any equipment. It works out the glutes, hamstrings, and quads and is an ideal replacement for the pull-through. If you have some free weights, this exercise becomes even more effective.