Band Pull Through

Overview

Difficulty

Easy

Required equipment

• Fitness bands

Main muscles

• Buttocks: Large gluteus maximus
  (Musculus gluteus maximus)
• Thigh: Thigh flexor
  (Musculus biceps femoris)

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Training plans

Band Pull Through is a suitable substitute for similar exercises in Butt training or as a supplement to various training plans.

Band Pull Through: Basics and alternatives

Involved main muscle groups:
Band Pull Through

Band pull-throughs are a hip-extension exercise for your butt and hamstrings. Hold the band between your legs, push your hips back, then stand tall against its pull from behind. Keep your abs tight and your back steady.

In band deadlifts, the band runs under your feet, so the resistance comes from a different direction. For pull-throughs, use a secure low attachment with enough room to step away without overstretching the band.

Correct execution

The pull-through is built around moving your hips backward and forward. Practicing that hinge before adding the band helps you keep the movement out of your lower back.

Practice the movement without a band first. Place your hands at the front of your hips and push your butt back until you feel your hips fold. Your knees bend only slightly while your upper body tips forward.

Attach the band to a secure low anchor that can withstand the pull. Face away, grasp the band between your legs and step forward until it’s lightly stretched. Stand wide enough for your hands to pass freely between your thighs.

Push your hips back with your knees slightly bent. Keep your back steady as you lean forward and let your straight arms follow the band behind you. Then bring your hips forward until you’re standing tall, and stop there.

Test a full repetition with light resistance. The band stretches farther as you stand, so check that you can keep your whole foot on the floor at the top as well as during the bend. Adjust the distance or band strength if it pulls you off balance.

Video tutorial

Step-by-step instructions

Secure the band to a suitable low anchor and check the band and attachment.

Face away, reach between your legs and grasp the band with both hands.

Step forward to create light tension and settle into a stable stance with slightly bent knees.

Push your hips back, letting your upper body tip forward and your hands move between your thighs.

Press through your feet and extend your hips to stand upright, keeping your arms straight.

Pause in a balanced upright position, then repeat the controlled hip hinge. After the last repetition, take small steps toward the anchor until the band is slack before letting go.

Common mistakes

Turning the movement into a deep squat changes the action at the hips and knees. Keep a modest knee bend and let your hips travel backward rather than simply dropping down.

At the top, don’t lean back or pull your hands up with your arms; your hips should move your body against the band. Simply stand tall and stop. If the band pulls you backward between repetitions, reduce its tension and check your starting distance so you can return at a controlled pace.

At the end of your set, don’t let go of the band while it’s still stretched behind you; take small steps toward the anchor and keep hold until it’s slack.