Band Pull Through
Strengthen your glutes and hamstrings with Band Pull Throughs! A simple, effective exercise you can do almost anywhere.
The Band Pull Through is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: resistance bands.
Required Equipment
Band Pull Through Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Band Pull Through Variations and Alternatives
How to do the Band Pull Through
Attach a resistance band to a low, stable anchor point. Stand with your back to the anchor point, feet shoulder-width apart.
Reach through your legs to grab the band with both hands. You should grip the band so that when you stand up straight, there is tension in the band.
Stand up straight, keeping a slight bend in your knees. Hold the band between your legs, just below your groin, arms fully extended. This is the starting position.
Push your hips back and bend at the waist to lower your torso. Keep your back straight as you hinge forward until you feel a stretch in your hamstrings.
Use your glutes to thrust your hips forward and pull the band through your legs to return to the starting position. Keep your back straight and core engaged throughout the movement.
Squeeze your glutes at the top of the movement.
Repeat for the desired number of repetitions.
After completing all sets, perform stretching exercises for the involved muscle groups to aid recovery and maintain flexibility.
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Band Pull Through FAQs
What muscles does the Band Pull Through work?
The Band Pull Through mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Band Pull Through?
Resistance bands.
Is the Band Pull Through a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Pull Through go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Pull Through variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Deadlift, Band Good-Morning and Band Standing Leg Curl.
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