Band Pull Throughs

Pull Throughs with Band

The band pull-through is an exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. Here’s a step-by-step guide on how to perform band pull-throughs:

Video Instructions On How To Do Pull Throughs with Band

Equipment Needed:

  1. Resistance band
  2. Stable anchor (such as a pole or post)


  1. Set Up:
    • Attach the resistance band to a secure anchor point at about hip height.
    • Stand facing away from the anchor point with your feet shoulder-width apart.
    • Grab the band with both hands and step forward to create tension in the band.
  2. Starting Position:
    • Begin with the band between your legs, holding it with both hands in front of you.
    • Hinge at your hips and slightly bend your knees to lower your torso forward. Keep your back straight and chest up.
  3. Movement:
    • Initiate the movement by pushing your hips back and allowing them to move backward.
    • As you hinge at the hips, let your torso come forward, and allow the resistance band to pass between your legs.
  4. Full Extension:
    • Continue the movement until your torso is almost parallel to the ground or as far as your flexibility allows.
    • At the bottom of the movement, your arms should be fully extended, and there should be tension in the band.
  5. Return:
    • Reverse the movement by driving your hips forward.
    • Stand tall, squeezing your glutes at the top of the movement.
    • Make sure to maintain a neutral spine throughout the exercise.
  6. Repeat:
    • Perform the desired number of repetitions, usually 10-15 reps for beginners, and up to 20 or more for advanced individuals.


  • Focus on hip hinging rather than simply bending at the waist.
  • Keep your core engaged to protect your lower back.
  • Control the movement throughout the entire range of motion.
  • Adjust the distance from the anchor point to increase or decrease the resistance.

Common Mistakes:

  • Allowing the lower back to round.
  • Using the lower back to lift instead of driving through the hips.
  • Not maintaining tension in the band throughout the movement.

Including band pull-throughs in your workout routine can contribute to improved hip strength, glute activation, and overall posterior chain development. As always, if you have any existing health conditions or concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new exercise program.