Band pull through

Band pull through

The band pull through is a highly effective exercise that targets the posterior chain muscles, primarily the glutes and hamstrings. It is a versatile exercise that can be performed using resistance bands, making it an excellent option for those working out at home or on the go. To perform the band pull through, you'll need a resistance band securely anchored at a low point. Start by standing facing away from the anchor point with your feet slightly wider than shoulder-width apart. Grab the resistance band with both hands and hold it between your legs. This is your starting position. From here, hinge at your hips, keeping your back straight and core engaged. Push your hips back and lower your torso until you feel a stretch in your hamstrings. Avoid rounding your back and focus on maintaining a neutral spine throughout the movement. Once you reach the stretched position, engage your glutes and hamstrings to reverse the motion. Drive your hips forward, bringing your torso back to the starting position. Squeeze your glutes at the top of the movement to fully activate the muscles. The band pull through is a beneficial exercise for improving hip mobility, strengthening the posterior chain, and enhancing overall athletic performance. Start with lighter resistance bands and gradually progress to heavier ones as your strength improves. Incorporating this exercise into your lower body routine can help you build a strong and balanced physique.


  • To perform the Band Pull Through exercise, follow these steps:
  • 1. Start by attaching a resistance band to a sturdy anchor point at ground level. Take hold of the band with both hands, standing a few feet in front of the anchor point.
  • 2. Stand with your feet shoulder-width apart and toes pointing slightly outward. Hold onto the band with both hands, palms facing down, and arms fully extended in front of you.
  • 3. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees. Keep your chest up and your core engaged throughout the movement.
  • 4. Slowly lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings. This is the starting position.
  • 5. From the starting position, drive your hips forward while simultaneously pulling the band towards your body. Focus on contracting your glutes and using them to power the movement.
  • 6. As you reach the end of the movement, squeeze your glutes and pause for a moment before returning to the starting position.
  • 7. Repeat for the desired number of repetitions, maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Make sure to use a resistance band that provides enough tension for a challenging workout.
  • Engage your core muscles throughout the movement to stabilize your body.
  • Focus on squeezing your glutes at the top of the movement to activate your posterior chain.
  • Keep a slight bend in your knees during the exercise to prevent strain on your joints.
  • Maintain a neutral spine position throughout the movement to avoid excessive stress on your lower back.
  • Control the speed of the movement to ensure proper form and maximize muscle activation.
  • Gradually increase the resistance of the band as you get stronger to continue challenging your muscles.
  • Experiment with different foot positions to target different areas of your glutes and hamstrings.
  • Don't rush through the exercise; perform it with intention and focus on the mind-muscle connection.
  • Incorporate band pull throughs into a well-rounded lower body workout routine for optimal results.


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