Band Pull Through: How-to, Tips & More
The Band Pull Through is a beginner compound exercise for your glutes. You do it with resistance band. It is a good fit when your goal is muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Band Pull Through
- Anchor a band low behind you and hold it between your legs.
- Walk forward until the band is tight.
- Hinge at your hips and let your hands go back through your legs.
- Snap your hips forward to stand tall and squeeze your glutes.
Band Pull Through tips
- It is a hip hinge. Your knees bend only a little.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Compound
Band Pull Through alternatives
Band Deadlift
Glutes
45 Degree Back Extension
Glutes
Cable Pull Through
Glutes
Reverse Hyperextension
Glutes
More glutes exercises
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Clean and Jerk
Barbell
Clean Pull
Barbell
Frequently asked questions
What muscles does the Band Pull Through work?
The Band Pull Through mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Pull Through good for beginners?
Yes. The Band Pull Through is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Pull Through?
You need resistance band.
Add Band Pull Through to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon