Resistance Band Pull Through
Description
The resistance band pull-through is a hip-hinge exercise where you anchor a band low behind you, pass it between your legs, and hinge forward and back to load the glutes and hamstrings. It is an excellent at-home glute exercise and a useful drill for learning the hip-hinge pattern.
Muscle Group
Equipment Required
Resistance Band Pull Through Instructions
- Anchor a resistance band at a low point behind you (base of squat rack, door anchor, or low hook).
- Face away from the anchor. Step over the band and grip it between your legs with both hands.
- Walk forward until the band is under tension. Stand with feet slightly wider than hip-width.
- Hinge forward at the hips, letting the band pull your hands back between your legs. Keep your back flat.
- Feel a stretch in your hamstrings. Brace your core.
- Snap your hips forward by squeezing your glutes. Stand tall at the top.
- The band tension should peak at the lockout, loading the glutes maximally at full hip extension.
- Repeat for the desired number of reps. Aim for 12 to 20 reps per set.
Resistance Band Pull Through Form & Visual
Resistance Band Pull Through Benefits
- Effective at-home glute and hamstring exercise
- Teaches the hip-hinge pattern effectively
- Band tension peaks at lockout for maximum glute loading
- No heavy equipment required
- Useful for learning the hip hinge before progressing to deadlifts
- Easy to scale by changing band thickness
Resistance Band Pull Through Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Core (stabilizer)
Resistance Band Pull Through Variations & Alternatives
- Cable Pull-Through (cable machine version)
- Kettlebell Swing
- Band Deadlift
- Barbell Hip Thrust
- Single-Leg Band Pull-Through
