Resistance Band Pull Through
Expert Advice
Keep your back flat and hinge at the hips, not the waist. This will help target the glutes and hamstrings more effectively.
How-to-do Steps
- Secure a resistance band to a low anchor point.
- Stand facing away from the anchor, feet shoulder-width apart.
- Bend at the hips to grab the band between your legs with both hands.
- Keeping your arms straight, thrust your hips forward and stand up.
- Squeeze your glutes at the top of the movement.
- Return to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Resistance Band Pull Through primarily targets the Glutes, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Resistance Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Resistance Band Pull Through work?
Resistance Band Pull Through primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Pull Through?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Resistance Band Pull Through suitable for beginners?
Resistance Band Pull Through is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
