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Band Pull Through

GlutesHamstrings Lower back Compound Resistance band
Demo (loops)

How to do it

Starting position

  1. Anchor the band to a low post and grip the loop with both hands.
  2. Stand facing away from the post and pull the band taut.
  3. Stand with your feet hip-width apart and keep your legs straight.
  4. Look forward and hinge your torso forward.

Movement

  1. Hinge at your hips and push your hips back as far as possible.
  2. Stop when you feel tension in the back of your lower body.
  3. Push the floor with the soles of your feet and extend your hips forward.

Breathing

Inhale as you push your hips back, and exhale as you drive them forward.

Trainer tips

  • Keep your arms like hooks and drive with your hips
  • Bend your knees slightly and push your hips back
  • Stand far from the anchor to maintain tension

Cautions

  • Bending your knees too much reduces glute activation, so be careful.
  • Pulling with the arms to bring the torso upright
  • Arching the lower back to stand upright at the end

Exercise info

Primary musclesGlutesHamstrings
Secondary musclesLower back
EquipmentResistance band
Movement patternHinge
Rep range10–15 reps
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Representative exercise: Band Pull Through

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.