Band Pull Through

Muscles worked

Setup

1. Secure a resistance band to a low anchor point on a power rack, approximately ankle height.
2. Stand facing away from the anchor point with the band between your legs.
3. Grip the band with both hands and walk forward until there is significant tension in the band.
4. Set your feet slightly wider than shoulder-width apart with toes pointed slightly outward.

How to do it

1. Inhale and initiate the movement by hinging at the hips, reaching your hands back toward the anchor point while keeping your back flat.
2. Lower until you feel a deep stretch in your hamstrings, keeping your shins nearly vertical and knees slightly bent.
3. Exhale and drive your hips forward forcefully by contracting your glutes to return to a tall standing position.
4. Maintain a controlled tempo, focusing on a slow eccentric (hinge) and a powerful concentric (drive).

Form checklist

• Keep your spine neutral and avoid rounding your lower back or shoulders.
• Focus on pushing your hips backward toward the anchor rather than squatting down.
• Keep your arms straight throughout the movement; they should act as cables, not prime movers.
• Stop the forward motion once your body is upright; do not hyperextend the lower back at the top.

Pro tips

• Imagine you are trying to touch a wall behind you with your glutes to maximize the hinge depth and hamstring stretch.
• Squeeze your glutes as hard as possible at the top of the movement to maximize peak contraction against the band's resistance.

Make it harder

• Increase the resistance by using a thicker band or walking further away from the anchor point.
• Add a 2-second pause at the top of the movement while maintaining a maximal glute squeeze.

Frequently asked

What muscles does the band pull through work?

The band pull through primarily targets the glutes and hamstrings, and also works the abs as secondary muscles.

What equipment do you need for the band pull through?

The band pull through uses resistance band.

Is the band pull through good for beginners?

Yes. The band pull through is a beginner-friendly movement and a strong foundation to build on.

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