Resistance Band Pull-through

How to do it

Attach a resistance band to a low anchor behind you. Stand facing away from the anchor with your feet shoulder-width apart and take hold of the band between your legs. Step forward until you feel tension, then bend your knees slightly and hinge at your hips, letting the band pull your hands back between your legs. Keep your back flat and chest up. From the bottom position, drive your hips forward and stand tall, bringing your hands through to hip level while squeezing your glutes. Repeat the hip hinge movement for the desired reps.

1. 1Brace your core and hinge at your hips so you feel a stretch in your hamstrings and glutes as the band pulls you back
2. 2At the top, squeeze your glutes and drive your hips forward until you feel your hip extensors take over
3. 3Keep a slight downward pull on the band to engage your lats without letting your arms do the work

Common mistakes

• ×Don't let your lower back round or arch excessively, any strain should not come from your spine
• ×Avoid locking your knees or shifting your weight onto your toes; keep a soft bend and pressure through the whole foot
• ×Don't swing the band or use momentum, control the movement with your hips, not your arms

Muscles worked

The resistance band pull-through mainly works the glutes and hamstrings, with the lower back and upper abs assisting.

• GlutesPrimary
• HamstringsPrimary
• Lower BackSupport
• Upper AbsSupport
• CalvesMinor