Band pull through
Expert Advice
Focus on squeezing your glutes at the top of the movement for a full hip extension, which will enhance activation of the posterior chain muscles.
How-to-do Steps
- Stand with your feet shoulder-width apart, with the band looped beneath your feet and behind you.
- Bend at the hips and knees, reaching back through your legs to grab the band with both hands.
- Stand up by extending your hips and pulling the band forward and up.
- Squeeze your glutes at the top, then return to the starting position with control.
- Repeat for the desired number of repetitions.
Track Band pull through in FitAI
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Muscles Worked
Band pull through primarily targets the Glutes, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Secondary
Quads20%
Lats20%
Hamstrings20%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band pull through work?
Band pull through primarily targets the Glutes. Secondary muscles involved include Quads, Lats, Hamstrings. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band pull through?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band pull through suitable for beginners?
Yes, Band pull through is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
