Resistance Band Pull-Through
A hip hinge pulling a band anchored low behind you through your legs. It grooves the hip snap with glute-heavy tension at lockout and needs only a band and a post.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Adductors
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a long band low on a post, face away from it holding the band with both hands between your legs, and walk forward until it is taut.
Stand with feet a little wider than hip-width, knees soft.
Push your hips back and let the band draw your hands back between your legs.
Keep your back flat and arms long as you hinge.
Drive your hips forward to stand tall, squeezing your glutes at the top.
Breathing: Inhale as you hinge back, exhale as you drive forward.
Coaching tips
Hips back, not down
Arms just hold on
Finish with the glutes
Common mistakes
Squatting instead of hinging
Pulling the band with the arms
Leaning back at the top
Safety notes
Check the band and anchor for wear before each session.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.