Exercise guide · Beginner · Compound

Band Pull Through: How to Do It & Muscles Worked

The band pull through is a hip hinge exercise that targets the glutes, hamstrings, and lower back using a resistance band. It is performed by hinging at the hips while facing away from an anchored band, then driving the hips forward to stand upright.

Primary muscles
Glutes
Secondary muscles
Hamstrings
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band pull through
Front view: muscles worked by the band pull through. Primary: glutes. Secondary: hamstrings.
Back view: muscles worked by the band pull through. Primary: glutes. Secondary: hamstrings.
Primary Secondary

How to do the band pull through

  1. Step 1: Attach a resistance band to a sturdy anchor point at ground level.
  2. Step 2: Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step 3: Step forward to create tension in the band, keeping your knees slightly bent.
  4. Step 4: Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
  5. Step 5: Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
  6. Step 6: Drive your hips forward and squeeze your glutes to return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band pull through by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Pull Through alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.