band-pull-through
Anchor a resistance band low to a sturdy object (e.g., squat rack, heavy dumbbell). Stand facing away from the anchor, straddling the band with it passing between your legs.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Biceps femoris
- Semitendinosus
- Semimembranosus
Secondary muscles
- Erector spinae
- Rectus abdominis
- Obliques
Target muscles
- glutes
- hamstrings
- back
How to perform
- 1
Anchor a resistance band low to a sturdy object (e.g., squat rack, heavy dumbbell).
- 2
Stand facing away from the anchor, straddling the band with it passing between your legs.
- 3
Hinge at your hips, pushing your glutes back, keeping a slight bend in your knees and a neutral spine.
- 4
Grab the band with both hands, allowing it to pull your hips back, feeling a stretch in your hamstrings.
- 5
Drive your hips powerfully forward, squeezing your glutes to stand tall, extending your hips fully.
- 6
Control the movement as you slowly hinge back, allowing the band to pull your hips rearward for the next repetition.
Safety & form
Train smart. Read these notes before adding heavy load.
