How many reps of the single-leg cable pull-through should you do per leg when you are new to the exercise?

Use a light weight for 2 to 3 sets of 8 to 10 reps per leg, treating balance as the limiting factor rather than the stack. Add depth to the hinge, not just reps, once each set stays steady without the free leg flailing for balance.

What can I use instead of a cable machine for the single-leg pull-through?

A single-leg Romanian deadlift with a light dumbbell in one or both hands trains the identical hinge-and-balance pattern without a cable stack. A band anchored low and passed between the legs the same way is the closest match if you have no machine.

What is the single-leg cable pull-through good for, and when should I skip it?

Working one leg at a time exposes side-to-side strength differences and builds the glute medius and stabilizers alongside the hamstrings, making it useful for runners and anyone rebuilding hip control after an injury. Skip it, or go back to the two-leg version, if your balance is unreliable enough that most reps turn into a wobble, since hinge quality matters more than doing it on one leg.

Intermediate

Single-Leg Cable Pull-Through

Standing on one leg, you hinge at the hip and let the cable pull you into a deep stretch, then drive the hips forward to stand tall against the resistance. Working one leg at a time exposes side-to-side differences and forces the glute medius and stabilizers to keep you steady. It is an excellent glute and hamstring builder that doubles as balance and hip-control training.

Equipment: Cables
Body part: Glutes, Hamstring
Type: Balance, Functional, Strength
Browse by muscle: Gluteus Maximus, Biceps Femoris, Semitendinosus
Browse by movement: Hinge

How to do it

1
Set a low pulley, face away from the stack, and pass the handle between your legs.
2
Balance on one leg with a soft knee and let the free leg extend behind for counterbalance.
3
Hinge at the hip, pushing the hips back until you feel a strong hamstring stretch.
4
Drive the hips forward and squeeze the glute to stand tall, letting the cable follow.
5
Return under control into the next hinge, keeping your spine neutral.
6
Finish all reps on one leg, then switch legs.

Tips

Push the hips back rather than squatting down; the knee stays fairly quiet.
Keep your back flat and let the movement come from the hips.
Go only as low as you can control the balance, and progress depth over time.

Variations

Common mistakes

The working knee bends deeply like a squat instead of staying fairly quiet, turning a hip-hinge drill into a single-leg squat.
The free leg swings wildly for balance instead of extending back in a controlled counterbalance, turning the hinge into a wobble.
The lower back rounds to reach further into the stretch instead of stopping where the spine can stay flat.
Chasing more depth before balance is solid sacrifices control for range, and the wobble that follows undoes the hamstring stretch entirely.
The hips open toward the working leg as the free leg lifts, letting rotation creep into what should be a square hinge.
Standing all the way up before finishing the glute squeeze at the top cuts the rep short right where the glute does its hardest work.

Frequently asked

How many reps of the single-leg cable pull-through should you do per leg when you are new to the exercise?: Use a light weight for 2 to 3 sets of 8 to 10 reps per leg, treating balance as the limiting factor rather than the stack. Add depth to the hinge, not just reps, once each set stays steady without the free leg flailing for balance.
What can I use instead of a cable machine for the single-leg pull-through?: A single-leg Romanian deadlift with a light dumbbell in one or both hands trains the identical hinge-and-balance pattern without a cable stack. A band anchored low and passed between the legs the same way is the closest match if you have no machine.
What is the single-leg cable pull-through good for, and when should I skip it?: Working one leg at a time exposes side-to-side strength differences and builds the glute medius and stabilizers alongside the hamstrings, making it useful for runners and anyone rebuilding hip control after an injury. Skip it, or go back to the two-leg version, if your balance is unreliable enough that most reps turn into a wobble, since hinge quality matters more than doing it on one leg.

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