Resistance Band Pull Through

Resistance Band Pull Through


This exercise involves using a resistance band to perform a pulling motion through the legs, targeting the glutes and hamstrings. The band is anchored behind the body and pulled forward through the legs while maintaining a slight bend in the knees and a neutral spine. It can be modified for different levels of resistance and is often used in lower body strength and conditioning workouts.

Muscle Group

Equipment Required

Resistance Band Pull Through Instructions

  1. Attach the resistance band to a sturdy anchor point, such as a pole or door handle.
  2. Stand facing away from the anchor point with your feet shoulder-width apart and the band looped around your waist.
  3. Take a few steps forward to create tension in the band.
  4. Keeping your back straight and your core engaged, hinge at the hips and lower your torso towards the ground.
  5. As you lower your torso, reach through your legs and grab the band with both hands.
  6. Drive your hips forward and stand up straight, pulling the band through your legs and squeezing your glutes at the top of the movement.
  7. Slowly lower the band back down towards the ground and repeat for the desired number of reps.

Resistance Band Pull Through Form & Visual

Resistance Band Pull Through

Resistance Band Pull Through Benefits

  • Targets the rear deltoid muscles
  • Improves posture and shoulder stability
  • Strengthens the upper back muscles
  • Can be done anywhere with a resistance band
  • Allows for a full range of motion
  • Can be modified for different fitness levels

Resistance Band Pull Through Muscles Worked

  • Glutes
  • Hamstrings
  • Lower back
  • Core

Resistance Band Pull Through Variations & Alternatives

  • Resistance band pull apart
  • Resistance band face pull
  • Resistance band row
  • Resistance band bicep curl
  • Resistance band tricep extension