Glutes · Resistance bands

Band Pull Through

The band pull through is a hip-hinge exercise that targets the glutes and hamstrings using horizontal resistance. It is an effective way to master hip-hinge mechanics without spinal compression, fitting well into dynamic warm-ups or glute-focused hypertrophy routines.

Muscles: Glutes, Legs
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band at a low point behind you and grasp both handles with your palms together.
Stand facing away from the anchor with your feet shoulder-width apart, and bring the handles between your legs, stepping forward until the band is taut.
Hinge at your hips, pushing them back with a flat back and slightly bent knees, letting your hands travel back between your thighs.
Inhale in the bottom position.
As you exhale, drive your hips forward and stand up tall, squeezing your glutes at the top.
Inhale and hinge back down under control to the starting position.

Common mistakes

Squatting down instead of pushing the hips backward, which shifts work from the glutes to the quadriceps.
Rounding the lower back during the hinge, which places unnecessary strain on the lumbar spine.
Hyperextending the lower back at lockout, which stresses the facet joints rather than engaging the glutes.
Pulling the band forward with the arms instead of driving the movement through hip extension.

Tips

Keep your arms fully extended and relaxed like cables, letting your hips generate all the power.
Push your hips as far back as possible while keeping your shins nearly vertical to maximize the stretch on the posterior chain.
Hold a strong glute squeeze at full lockout for one second without leaning back beyond vertical.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions with 60 to 90 seconds of rest between sets for optimal muscle engagement.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Is the band pull through safe for lower back pain?

Because the resistance pulls horizontally rather than vertically, it places minimal compressive load on the lumbar spine. If any discomfort or pain arises, stop the exercise and consult a specialist.

What exercises can substitute for the band pull through?

Cable pull throughs, bodyweight 45-degree back extensions, and banded glute bridges mimic the same hip extension mechanics and glute recruitment.

Similar exercises

All glutes exercises →