Band Pull-Through
Face away from a low anchor with the band between the legs and hinge, then snap the hips forward and squeeze.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Hamstrings
- Equipment
- Resistance band
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Band Pull-Through work?
- The Band Pull-Through mainly works the glutes and hamstrings.
- What equipment do you need for the Band Pull-Through?
- A resistance band.
- How many sets and reps of the Band Pull-Through?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Band Pull-Through?
- 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Barbell Block Pull work the same main muscle.
Program it for your clients
Coaches add the Band Pull-Through to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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