Band Pull Through
Description
The band pull-through is a hip hinge exercise where you stand facing away from a low band anchor, pass the band between your legs, and drive your hips forward to stand tall. It mimics the cable pull-through and is excellent for building glute and hamstring strength with hip-hinge mechanics.
Muscle Group
Equipment Required
Band Pull Through Instructions
- Anchor a resistance band to a low point behind you. Stand facing away from the anchor.
- Pass the band between your legs. Grip the band with both hands in front of your hips.
- Step forward until the band is taut. Feet shoulder-width apart.
- Hinge at the hips, pushing your butt back. Let the band pull your hands back between your legs.
- Maintain a flat back throughout. Keep your knees slightly bent.
- Drive your hips forward explosively by squeezing your glutes.
- Stand tall at the top. Squeeze your glutes hard.
- Slowly hinge back and repeat. Aim for 12 to 15 reps per set.
Band Pull Through Form & Visual
Band Pull Through Benefits
- Builds glute and hamstring strength with hip-hinge pattern
- Teaches proper hinge mechanics
- Constant band tension throughout
- Highly portable
- Easy to scale
- Useful when no cable machine is available
Band Pull Through Muscles Worked
- Gluteus maximus (primary)
- Hamstrings
- Erector spinae
- Core (stabilizer)
Band Pull Through Variations & Alternatives
- Cable Pull-Through
- Band Hip Extension
- Kettlebell Swing
- Band Good Morning
- Band Romanian Deadlift
