Pull Through Without Weights: Bodyweight Alternatives
Can't do Pull Through without cable? Discover effective bodyweight alternatives that target your glutes without any equipment.
Equipment-Free Training Tips
- Normally Pull Through requires cable, but you can train the same muscles without equipment
- Bodyweight alternatives build functional strength and require no gym
- Focus on higher reps and slower tempo to increase difficulty
- Combine multiple bodyweight exercises to match the stimulus
Training Strategies
- 1Use the bodyweight alternatives listed below
- 2Increase time under tension with slower movements
- 3Add isometric holds at challenging positions
- 4Perform exercises with elevated limbs for increased difficulty
Bodyweight Alternatives for Pull Through
These exercises target the same glutes without any equipment:
Butt Lift (Bridge)
Strength
Flutter Kicks
Strength
Glute Kickback
Strength
Leg Lift
Strength
Single Leg Glute Bridge
Strength
Step-up with Knee Raise
Strength
Lying Glute
Stretching
Seated Glute
Stretching
Frequently Asked Questions
Can I do Pull Through without weights?
While Pull Through traditionally uses cable, you can achieve similar results with the bodyweight alternatives listed on this page.
Are bodyweight exercises effective for building muscle?
Absolutely! Bodyweight exercises can build significant muscle when done with proper intensity, volume, and progressive overload. Focus on increasing reps, slowing tempo, adding pauses, or progressing to harder variations.
How do I make bodyweight exercises harder?
Slow the lowering phase to 3–4 seconds, add pauses and holds, move to single-arm or single-leg versions, raise your feet (for push-ups and planks), cut your rest, or add sets.
Original Exercise
Target Muscles
Target the same muscles without equipment