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Resistance Band Pull Through

Resistance Band Pull Through

The Resistance Band Pull Through is a highly effective exercise that targets multiple muscle groups in your body, including your glutes, hamstrings, and core. This exercise is particularly great for strengthening and sculpting your posterior chain muscles. To perform the Resistance Band Pull Through, you'll need a resistance band and a stable anchor point, such as a pole or post. Begin by placing the band around the anchor point, making sure it's secure. Stand facing away from the anchor point, with your feet shoulder-width apart. Step forward, creating tension in the band. Engage your core and hinge at your hips, pushing them back while maintaining a slight bend in your knees. As you reach forward, grab the resistance band with both hands, ensuring your arms are fully extended. This starting position mimics a bent-over position. Initiate the movement by driving your hips forward and squeezing your glutes. As you do this, pull the resistance band towards your hips, maintaining a straight back and keeping your arms extended. Focus on using your glutes and hamstrings to complete the motion. Once you've pulled the band through fully, engage your core and reverse the movement, slowly returning to the starting position. Remember to maintain control throughout the exercise and avoid using momentum. The Resistance Band Pull Through is a versatile exercise that can be incorporated into your lower body or full-body workout routine. It can be modified to suit your fitness level by using different resistance bands or adjusting the tension. Include this exercise in your routine to improve your hip hinge movement pattern, develop stronger glutes and hamstrings, and enhance overall athletic performance.


  • Stand with your feet shoulder-width apart, holding a resistance band with both hands in front of your body.
  • Keep your arms straight and extend them forward, lowering the resistance band towards the ground.
  • Bend at your hips and push your hips backward, allowing the resistance band to move through your legs until it reaches behind you.
  • Keep your core engaged and maintain a slight bend in your knees throughout the movement.
  • Reverse the movement by pushing your hips forward and pulling the resistance band back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Incorporate resistance bands of varying tension to progressively challenge your muscles and achieve better results.
  • Focus on maintaining proper form throughout the entire exercise to maximize muscle engagement and prevent injury.
  • Engage your core muscles by maintaining a strong and stable posture during the movement.
  • Gradually increase the range of motion as you improve your flexibility and strength.
  • Perform the exercise in a controlled and deliberate manner to fully activate the targeted muscles.
  • To add variety and target different muscle groups, try performing the resistance band pull through from different starting positions or angles.
  • Combine the resistance band pull through with other exercises to create a well-rounded workout routine.
  • Ensure you have a secure anchor point for your resistance band to avoid any accidents or injuries.
  • Incorporate proper breathing techniques to enhance performance and maintain stability throughout the exercise.
  • Listen to your body and rest when needed to prevent overtraining and promote recovery.


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