Band Pull-Through

Body region

• Glutes
• Legs
• Back

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Adductor Magnus

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Resistance Band

Technique

1. Anchor a band low on a post and face away from it, holding the band between your legs with both hands.
2. Walk forward until there is tension and set your feet slightly wider than hip-width.
3. Hinge back, sending the hips behind you, with a flat back.
4. Drive the hips forward and squeeze the glutes to stand tall, with the arms staying straight.

Cues

• The arms are just hooks; the hips do the work.
• Keep the chest up and the spine neutral.
• Take enough steps forward to keep the band tight at the bottom.

Common mistakes

• Squatting instead of hinging.
• Rounding the back at the bottom.
• Pulling with the arms.

Alternatives

• Cable Pull-Through
• Romanian Deadlift