Band Pull-Through
A hip hinge that pulls a low-anchored band forward between the legs, driving the glutes with little spinal load.
- Works
- Glutes
- Also works
- Hamstrings, Lower Back
- Equipment
- Band
How to
- 1Anchor a resistance band low on a squat rack or other solid post and face away from the anchor.
- 2Straddle the band, reach between your legs, and take the band in both hands.
- 3Walk forward until the band is taut, then set the feet about hip-width apart.
- 4Push the hips back and hinge forward with a flat back until the hands pass behind the legs.
- 5Drive the hips forward and squeeze the glutes to stand tall, keeping the arms straight.
- 6Control the return as the band pulls you back into the hinge, then repeat.
Common mistakes
- Squatting the knees forward instead of sitting the hips back.
- Pulling with the arms instead of letting the hips do the work.
- Rounding the lower back as the band tugs from behind.
- Standing too close to the anchor so the band goes slack at the bottom.