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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

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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