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How to do it
- Anchor a resistance band low on a squat rack or other solid post and face away from the anchor.
- Straddle the band, reach between your legs, and take the band in both hands.
- Walk forward until the band is taut, then set the feet about hip-width apart.
- Push the hips back and hinge forward with a flat back until the hands pass behind the legs.
- Drive the hips forward and squeeze the glutes to stand tall, keeping the arms straight.
- Control the return as the band pulls you back into the hinge, then repeat.
Common mistakes
- Squatting the knees forward instead of sitting the hips back.
- Pulling with the arms instead of letting the hips do the work.
- Rounding the lower back as the band tugs from behind.
- Standing too close to the anchor so the band goes slack at the bottom.
Muscles worked
- Primary
- Glutes
- Secondary
- HamstringsLower Back
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Band Pull-Through work?
- Mainly the glutes. It also works the hamstrings and lower back.
- What equipment do you need for the Band Pull-Through?
- It uses a resistance band. Without it, the Dumbbell Figure Four Heels Elevated Hip Thrust and the Reverse Hyperextension train the same muscles the same way.
- Is the Band Pull-Through good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.