Band Pull Through 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Band
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Pull Through is a hip-dominant exercise designed to strengthen and activate the glutes while also engaging the hamstrings. Using a resistance band anchored behind you, the movement involves hinging at the hips with a straight back and controlled motion, allowing the band to pull the arms backward as you descend. At the bottom of the movement, the glutes are fully stretched, and driving the hips forward returns you to the starting position, emphasizing hip extension. This compound, bilateral hinge exercise improves posterior chain strength, enhances hip mobility, and can be performed safely with minimal equipment.
How to Perform
Position yourself with your feet about shoulder-width apart, securing a resistance band around your waist with the other end anchored behind you.
Take a small step forward with one leg to establish balance, then initiate a hip hinge by pushing your hips back while maintaining a neutral spine and keeping your chest lifted.
Let the band gently pull your hands backward as you hinge forward, keeping tension on the glutes and hamstrings throughout the movement.
Hold briefly at the lowest point, feeling a stretch in your glutes and hamstrings, then contract your glutes strongly as you thrust your hips forward to return to an upright position.
Maintain control throughout the movement, ensuring your lower back stays stable and your knees remain soft.
Repeat the motion for the desired number of repetitions, focusing on smooth, deliberate hip extension and proper glute activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your spine neutral and chest lifted throughout to protect your lower back.
Initiate the movement from the hips, not the knees, to fully engage the glutes.
Maintain constant tension in the band to maximize muscle activation.
Avoid overextending the lower back at the top; focus on glute contraction instead.
Keep your knees slightly bent and soft, not locked, to reduce joint stress.
Control the tempo, especially on the lowering phase, to enhance hamstring stretch.
Focus on squeezing the glutes at the top of the movement for maximum engagement.
Start with a lighter band and gradually increase resistance to maintain proper form.
How Not to Perform
Do not round your lower back or let your spine collapse forward, as this can strain your lumbar region.
Avoid initiating the movement by bending your knees instead of hinging at the hips, which reduces glute activation.
Do not allow the band to go slack during the movement, as this decreases tension and reduces effectiveness.
Avoid leaning too far back or overextending at the top, which shifts work away from the glutes and onto the lower back.
Do not lock your knees; keeping them rigid increases joint stress and limits hip engagement.
Avoid using momentum or jerking the hips forward, which wastes energy and reduces control over the muscles.
Do not let your chest drop or your head fall forward, as this compromises posture and spinal alignment.
Avoid using a band that is too heavy if it forces poor form; proper glute engagement matters more than resistance.
Do not shorten the range of motion excessively, as it minimizes hamstring stretch and glute contraction.
Avoid rushing through reps; slow, controlled movement ensures focus on the target muscles and prevents injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
