Band Pull Through

A hip-hinge exercise for the posterior chain. It targets the glutes and hamstrings while teaching proper hinge mechanics and core engagement.

Exercise Details

Level: Beginner
Body Area: lower
Type: pull

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Anchor the band low behind you. Stand facing away, feet wide. Hold the band between your legs. Hinge at the hips.

Instructions

1. Drive your hips forward explosively to stand up.
2. Squeeze your glutes hard at the top lockout.
3. Hinge slowly back to the start.
4. Keep your back flat and chest up.
5. Maintain a neutral spine.

Common Mistakes

1. Squatting instead of hinging.
2. Rounding the back.
3. Pulling with the arms.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Toe Touch Sit

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A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

Intermediate / Barbell / Hamstrings / pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.