Banded Pull-Through

Glutes, HamstringsResistance Band

Standing resistance band exercise targeting the glutes and hamstrings. Teaches proper hip hinge mechanics without axial spine loading. Excellent for gentle posterior chain activation.

How to do it

1Anchor a band low behind you, stand facing away, and thread the band between your legs.

2Step forward until you feel tension, placing your feet shoulder-width apart.

3Keep a flat back, push your hips back, and allow a slight bend in your knees.

4Hinge your torso forward until you feel a stretch in your hamstrings.

5Contract your glutes to drive your hips forward and return to standing.

Common mistakes

Squatting instead of hinging with excessive knee bend, reducing glute load.

Rounding your thoracic or lumbar spine, losing movement control.

Leaning too far back at the top, arching your lower back.

Breathing

Inhale as you push your hips back and hinge. Exhale as you drive your hips forward to stand.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.