Videos
Instructions
- Anchor the resistance band at a low point behind you.
- Stand facing away from the anchor with the band between your legs and hold it with both hands.
- Step forward to create tension in the band and stand with feet shoulder-width apart.
- Push your hips back while keeping your spine neutral and knees slightly bent.
- Lower your torso until your hands pass between your legs.
- Drive your hips forward to return to the starting position while squeezing your glutes.
Technical Tips
- Keep your back straight and core engaged throughout the movement.
- Focus on hinging at the hips, not bending at the waist.
- Maintain slight knee flexion without letting them travel forward.
- Ensure the resistance pulls from behind to activate the glutes effectively.
Breathing Tips
- Inhale as you hinge and lower your torso.
- Exhale forcefully as you extend your hips and return to the standing position.
Medizinische Einschränkungen
- Lower back injuries
- Hip joint limitations
- Hamstring strains
The Band Pullthrough is a glute-focused exercise that trains hip extension using elastic resistance. By positioning the band behind you and pulling it through the legs while facing away from the anchor point, this movement emphasizes proper hip hinge mechanics and posterior chain activation. It's a highly accessible and effective drill to strengthen the glutes, hamstrings, and lower back without loading the spine. The Band Pullthrough is ideal for beginners learning foundational hip patterns, as well as experienced lifters seeking targeted glute engagement. Its portability and simplicity make it perfect for home workouts, warm-ups, or accessory glute training. Consistent use improves posture, core stability, and performance in more complex compound lifts like deadlifts and squats.
How should I position myself for a Band Pullthrough?
You should face away from the anchor point so the band pulls from behind you, allowing proper glute and hamstring engagement during the hip hinge.
Is the Band Pullthrough safe for my lower back?
Yes, when performed correctly with a neutral spine and proper hip hinge, it's a safe and effective way to strengthen the posterior chain without spinal loading.
Can I replace Cable Pullthroughs with Band Pullthroughs?
Absolutely, Band Pullthroughs mimic the same movement pattern and muscle activation, offering a portable and joint-friendly alternative to cables.
What results can I expect from doing Band Pullthroughs?
Regularly performing Band Pullthroughs helps build stronger glutes, improved hip function, better posture, and enhanced performance in squats and deadlifts.
How do I know if I'm doing the hip hinge correctly?
Ensure your torso lowers by pushing your hips back, not bending your spine, and that your knees remain slightly bent but stable.