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Resistance Band Pull-Through
A hip hinge exercise using a resistance band anchored behind you that targets glutes and hamstrings to strengthen the posterior chain; used for hypertrophy, power, and warm-ups with constant tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lats
Accessory Muscles
Traps, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Abs
4/10Transverse Abdominis
Lats
3/10Traps
2/10Mid Traps, Lower Traps
Obliques
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a resistance band to a low sturdy anchor behind you. Stand facing away with feet shoulder-width apart, step forward to create tension, and grasp the band between your legs with both hands.
- Hinge at your hips and push glutes back toward the anchor.
- Keep a neutral spine and slight knee bend as you lower your torso.
- Feel a stretch in your hamstrings without rounding your back.
- Drive hips forward by squeezing your glutes.
- Fully extend hips at the top while keeping core tight.
- Control the band back to the hinged position.
- Repeat for reps.
Coaching Tips
Form Cues
- Push hips back
- Squeeze glutes hard
- Keep arms straight
- Neutral spine always
- Drive with hips
- Core braced tight
Breathing
Inhale as you hinge back, brace your core, and exhale forcefully as you drive hips forward.
Tempo
3-1-1
Range of Motion
Hinge until you feel a hamstring stretch with neutral spine; extend hips fully at top without arching lower back.
Safety
Safety Notes
- Inspect band for damage before use
- Secure anchor firmly to prevent slippage
- Avoid overstretching band beyond 2.5 times length
- Maintain neutral spine to protect lower back
- Use controlled tempo to avoid jerking
- Remove sharp jewelry to prevent band tears
Spotting
Spotting not required; ensure stable anchor and use lighter band if new to hip hinging. Self-spot by focusing on form in mirror.
Common Mistakes
- Rounding the back
- Pulling with arms
- Hyperextending at top
- Squatting instead of hinging
- Letting band snap back
- Leaning too far forward
When to Avoid
- Acute lower back pain
- Hamstring strains
- Hip impingement
Flexibility Needed
- Adequate hip hinge mobility
- Ankle dorsiflexion for stance
Build Up First
- Mastery of basic hip hinge
- Core bracing technique
Also known as
Banded Pull-Through, Band Hip Hinge Pull, Glute Band Pull
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