Hamstrings · Band · Beginner
How to do Band Pull Through
The band pull through is a hip hinge exercise that targets the glutes, hamstrings, and lower back using a resistance band. It is performed by hinging at the hips while facing away from an anchored band, then driving the hips forward to stand upright.
- Primary muscles
- Hamstrings and Glutes
- Also works
- Lower back
- Equipment
- Band
- Level
- Beginner
- Category
- Legs
How to do Band Pull Through, step by step
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Band Pull Through →
Muscles worked
Band Pull Through works your hamstrings and glutes as the main movers, with help from your lower back.
Track Band Pull Through in SPLYT
Band Pull Through is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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