Upper Legs Exercise · Band
Band Pull Through
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.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Band
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Band Pull Through
- Secure a resistance band to a sturdy anchor point at ground level.
- Stand with your back to the anchor point, feet shoulder-width apart.
- Step forward to build tension in the band, keeping your knees slightly bent.
- Hinge at your hips, pushing your glutes backward while keeping a slight bend in your knees.
- Lower your torso until it's parallel with the floor, feeling the stretch through your hamstrings.
- Drive your hips forward, squeezing your glutes, to return to the starting position.
- Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Band Pull Through mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Seated Hip Internal Rotation
Band Squat
Band Squat Row
FAQ
- What muscles does the Band Pull Through work?
- The Band Pull Through mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Band Pull Through?
- You do the Band Pull Through with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Band Pull Through?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Band Pull Through?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.