Cable Tall Kneeling Pull Through

Instructions for proper form

1. Start by kneeling on the floor with your knees hip-width apart and your feet firmly planted on the ground behind you. 2. Anchor the cable at a level slightly lower than the hips. 3. Grasp the cable handle with both hands, ensuring a neutral grip. 4. Engage your core and maintain a straight spine as you pull the cable through your legs by hinging at the hips. 5. As you pull the cable forward, squeeze your glutes and avoid hyperextending your back. 6. Return to the starting position with control, maintaining a strong core throughout the movement.

Common mistakes to avoid

Avoid rounding your back, letting your knees drift forward excessively, or using momentum to pull the cable. Ensure that your movements are controlled to engage the glutes effectively.

Benefits

Specific benefits of the exercise

This exercise isolates and activates the gluteus maximus, promoting strength and stability in the posterior chain, which is vital for overall lower body strength and athletic performance.

Expected results and timeframe

With consistent training (2-3 times per week), individuals may notice improved glute strength and activation within 4-6 weeks, leading to enhanced performance in other exercises and daily activities..

Who this exercise is best for

This exercise is best for novice lifters, individuals looking to improve glute strength, athletes focusing on lower body performance, and anyone interested in enhancing hip hinge mechanics.

Scientific studies supporting its effectiveness

Research indicates that exercises targeting the glutes significantly improve hip stability, lower body strength, and overall athletic performance (e.g., studies from the Journal of Strength and Conditioning Research).

Variations

Beginner modifications

For beginners, reduce the cable weight or perform the exercise with body weight only. You may also use a resistance band anchored at a similar height to focus on the same movement patterns.

Advanced progressions

Advanced progressions include adding increasing cable weight, incorporating a pause at the peak contraction, or performing the exercise with one leg lifted (single-leg cable pull through).

Integrations

Complementary exercises

Complementary exercises include deadlifts, glute bridges, and hip thrusts which further target the glute muscles and enhance hip stability.

Super set recommendations

Consider supersetting this exercise with leg curls or lunges to maximize glute and hamstring engagement.

Sample workout routines

A workout routine may include: Cable Tall Kneeling Pull Throughs (3 sets of 10-12 reps), Deadlifts (3 sets of 8-10 reps), and glute bridges (3 sets of 15-20 reps).

Exercise combinations

Combine this exercise with kettlebell swings and Romanian deadlifts to target the glutes and hamstrings more comprehensively.

Best time to do this exercise in your workout

This exercise is most effective as the first or second exercise in your lower body routine when your muscles are fresh, allowing for maximum strength and activation.