PlanWorkouts

Exercise 0991 · REF VtTbiP3

Band Pull Through exercise animation

Band Pull Through

Category
Upper Legs
Equipment
Band
Target
Glutes

The band pull-through trains hip hinge mechanics with the resistance pulling from behind, which cues a similar pattern to a deadlift without loading the spine the way a barbell does. It's often used to teach the hip hinge to lifters who round their back on deadlifts. Push the hips back rather than squatting down to reach the band.

How to Do the Band Pull Through

  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.

Muscles Worked

The Band Pull Through primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes Band Squat Row Band Squat Row Band · Glutes

Equipment Alternatives

Don't have band? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Band Pull Through work?
The Band Pull Through primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Band Pull Through?
The Band Pull Through is done with a band.
What's a good alternative to the Band Pull Through?
If you don't have access to a band, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.