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Band Pull Through

Step by step instructions, muscle activation and variants for the Band Pull Through.

EasyGlutes

About this exercise

A hip hinge exercise using a resistance band anchored low behind you, pulling the band between your legs as you stand up. It trains the glutes and hamstrings through the hip extension pattern similar to a cable pull-through, making it an excellent accessory for deadlift and hip hinge mechanics.

How to Perform

  • Anchor the resistance band to a low fixed point behind you
  • Stand facing away from the anchor and step forward until there is good tension in the band
  • Reach down between your legs with both hands and grasp the band
  • Hinge at the hips, pushing them back as the band pulls your hands through your legs
  • Keep your back flat and your chest up throughout the hinge
  • Drive your hips forward explosively to return to standing, squeezing your glutes at the top
  • Control the band on the way back down into the next repetition

Muscle Activation

Primary
Glutes
Secondary
HamstringsLower backInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Band Pull Through

The Band Pull Through is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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