The band pull through is an exercise that targets the glutes, hamstrings, and lower back. It involves attaching a resistance band to a stable object and pulling it through the legs while maintaining a neutral spine and engaging the core.
Type
Strength
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Targets the glutes, hamstrings, and lower back muscles
- Improves hip mobility and flexibility
- Helps to strengthen the posterior chain muscles
- Can be done with minimal equipment and space
- Can be easily modified for different fitness levels
How to perform
- Stand with your feet shoulder-width apart and place a resistance band around your waist.
- Step forward with one foot and hinge at the hips, keeping your back straight and your chest up.
- As you hinge forward, allow the band to pull your arms back behind you.
- Pause at the bottom of the movement, then squeeze your glutes and drive your hips forward to return to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Secondary