GLUTES · COMPOUND
Band Pull Through
A banded hip-extension movement that reinforces the hinge pattern.
Primary musclesGlutes, Hamstrings
Secondary musclesCore
EquipmentResistance band
DifficultyBeginner · Hip Extension
How to perform
- Anchor the band behind you and step forward into tension.
- Hinge the hips backward.
- Drive the hips forward and squeeze the glutes.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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