Glutes
Band Pull Through
The Band Pull Through is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 36%, hamstrings (biceps femoris) 17% and hamstrings (semitendinosus/-membranosus) 13%.
How to do it
- Anchor a loop band low on a rack post, around ankle height.
- Face away from the anchor, straddle the band and hold it with both hands between your legs.
- Walk forward until the band is taut and set the feet a little wider than the hips.
- Hinge back, letting the hands travel between the legs toward the anchor.
- Drive the hips forward and stand tall, squeezing the glutes at the top.
Tips
- The arms stay straight and only hold the band, the hips pull it through.
- Finish with the hips, not by leaning the shoulders back.
Common mistakes
- Squatting down instead of hinging back.
- Pulling the band with the arms.
- Overarching the lower back at the top.
Muscles worked by the Band Pull Through
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling the load back between the legs biases hip extension at the glutes. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Band Pull Through alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Band Pull Through work?
Mainly the gluteus maximus and hamstrings (biceps femoris). The hamstrings (semitendinosus/-membranosus), adductors and spinal erectors (lower back) assist.
Is the Band Pull Through good for beginners?
Yes. The Band Pull Through is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Pull Through?
For example the Cable Pull Through, Glute Focused RDL and Kettlebell Swing. They train mostly the same muscles, some with different equipment.
How do you make the Band Pull Through harder?
Add weight or reps, or move on to the Glute Focused RDL and Cable Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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