Band Pull Through
Band Pull Through is demanding enough to sit early in a session, using accommodating band tension to deliver muscle you built on purpose.
How to do Band Pull Through
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
Band Pull Through Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Resist the snap-back instead of letting it pull you.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Step further from the anchor to raise tension.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Move up a band thickness once the top feels light.
Common Band Pull Through Mistakes
Standing so close that tension disappears at the start
Step back until the band is already taut in the starting position.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Band Pull Through
Swap Band Pull Through For
Band Pull Through — Frequently Asked Questions
How do you do the Band Pull Through?
Attach a resistance band to a sturdy anchor point at ground level. Stand facing away from the anchor point with your feet shoulder-width apart. Step forward to create tension in the band, keeping your knees slightly bent. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Pull Through work?
The Band Pull Through primarily targets the glutes. It is classified as a legs exercise and is performed with a resistance band.
How many sets and reps of the Band Pull Through should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Step further from the anchor to raise tension. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Pull Through good for beginners?
Not usually. The Band Pull Through is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Band Pull Through?
Try the Sled 45° Leg Press, Barbell Full Squat or the Smith Front Squat (clean Grip). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
