Resistance Band Pull-Through

Glutes, HamstringsResistance band, bench

Targets your glutes and hamstrings through a clean hip hinge. The band behind the bench provides smooth, continuous tension.

How to do it

1Anchor the band to the bench, stand facing away, and pull the band through your legs.

2Step forward until you feel tension, setting your feet slightly wider than shoulder-width.

3Push your hips back toward the bench with a subtle knee bend and a flat back.

4Hinge down until you feel a comfortable stretch in your glutes and hamstrings.

5Drive your hips forward with control, squeezing your glutes hard at the top.

Common mistakes

Squatting down too deep instead of hinging, losing tension on the glutes.

Rounding your back under the pull of the band, placing stress on your lower back.

Hyperextending your lower back at the top of the movement.

Breathing

Inhale as you push your hips back; exhale as you drive your hips forward.

Make it harder or easier

To make it easier, step closer to the bench to lessen the band tension.

To make it harder, step further out or hold the top lockout for two seconds.

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.