Band Pull Through

Band Pull Through

Description

The band pull through is an exercise that targets the glutes, hamstrings, and lower back. It involves attaching a resistance band to a stable object and pulling it through the legs while maintaining a neutral spine and engaging the core.

Muscle Group

Equipment Required

Band Pull Through Instructions

  1. Stand with your feet shoulder-width apart and place a resistance band around your waist.
  2. Step forward with one foot and hinge at the hips, keeping your back straight and your chest up.
  3. As you hinge forward, allow the band to pull your arms back behind you.
  4. Pause at the bottom of the movement, then squeeze your glutes and drive your hips forward to return to the starting position.
  5. Repeat for the desired number of reps.

Band Pull Through Form & Visual

Band Pull Through

Band Pull Through Benefits

  • Targets the glutes, hamstrings, and lower back muscles
  • Improves hip mobility and flexibility
  • Helps to strengthen the posterior chain muscles
  • Can be done with minimal equipment and space
  • Can be easily modified for different fitness levels

Band Pull Through Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Band Pull Through Variations & Alternatives

  • Single-leg band pull through
  • Sumo stance band pull through
  • Reverse band pull through
  • Band pull through with pause
  • Band pull through with jump
  • Band pull through with hip thrust
  • Band pull through with banded push-up
  • Band pull through with banded row
  • Band pull through with banded deadlift