The band pull through is a hip hinge exercise that targets the glutes, hamstrings, and lower back using a resistance band. It is performed by hinging at the hips while facing away from an anchored band, then driving the hips forward to stand upright.
Also Works
HamstringsLower Back
How to Perform
1
Attach a resistance band to a sturdy anchor point at ground level.
2
Stand facing away from the anchor point with your feet shoulder-width apart.
3
Step forward to create tension in the band, keeping your knees slightly bent.
4
Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
5
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
6
Drive your hips forward and squeeze your glutes to return to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Drive your hips back until you feel a deep stretch in the hamstrings, then snap the hips forward by squeezing the glutes.
•Keep your arms straight and let the band pass between your legs; your arms are just hooks, not the movers.
•Stand far enough from the anchor to maintain band tension even at the top of the movement.
Common Mistakes
•Squatting down instead of hinging at the hips, which turns it into a squat rather than a hip hinge.
•Pulling the band with the arms instead of driving the hips forward to create the movement.
•Not squeezing the glutes at the top, ending the rep in a soft lockout that misses the peak contraction.