Band Pull Through
A banded hip hinge that trains the glutes and hamstrings by pulling the band through the legs as you stand tall.
Secondary muscles
How to do it
- Anchor the band at floor level and loop it between your legs.
- Face away from the anchor and walk forward until the band is taut.
- Stand with feet about hip-width apart and soften your knees.
- Push your hips back and hinge forward, letting the band travel behind you.
- Lower until you feel your hamstrings stretch while keeping your back flat.
- Drive your hips forward to stand tall and squeeze your glutes at the top.
Form cues
- Push hips back
- Keep ribs down
- Stand tall at top
- Squeeze glutes hard
Common mistakes
- Squatting down instead of hinging back
- Rounding the lower back as you fold forward
- Letting the band pull the hips backward at lockout
- Bending the knees too much and shifting into the quads
Breathing
Inhale as you hinge back and exhale as you drive your hips forward to stand.
