Band Pullthrough

Category

Legs

Difficulty

Intermediate

Equipment

Resistance Band

Primary muscles

Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae, Rectus Abdominis, Obliques

How to do it

1. Stand facing away from the anchor point with your feet shoulder-width apart and the resistance band passing between your legs, held securely with both hands in front of you. Keep your knees slightly bent and your spine neutral.
2. Push your hips back while hinging at the hips, allowing your hands to move between your legs as the band stretches. Maintain a flat back and keep your arms extended.
3. Drive your hips forward by squeezing your glutes and return to a fully upright position while keeping your arms straight and the band under tension.
4. Pause briefly at the top with your glutes fully contracted, then repeat for the desired number of repetitions.

Form tips

• Keep your spine neutral and avoid rounding your back throughout the movement.
• Focus on hinging at the hips rather than squatting down.
• Maintain a slight bend in your knees throughout the exercise.