How to do the Band Pull Through
Band Pull Through is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using band, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Band Pull Through demonstration · © GymiaFit
Band Pull Through at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Pull Through step by step
- 1Attach a resistance band to a sturdy anchor point at ground level.
- 2Stand facing away from the anchor point with your feet shoulder-width apart.
- 3Step forward to create tension in the band, keeping your knees slightly bent.
- 4Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- 5Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- 6Drive your hips forward and squeeze your glutes to return to the starting position.
- 7Repeat for the desired number of repetitions.
Band Pull Through — questions
What muscles does the Band Pull Through work?
The Band Pull Through primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Band Pull Through?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Pull Through suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Pull Through?
Band Hip Lift, Band Lying Hip Internal Rotation, Band Seated Hip Internal Rotation train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Pull Through demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.