Band pull through
Step by step
How to perform
- Grasp the band with both hands, keeping your arms extended and your back straight.
- Begin the exercise by pushing your hips forward, pulling the band through your legs until you are standing upright with your hips fully extended.
- Pause for a moment at the top of the movement, squeezing your glutes.
- Slowly return to the starting position by bending at the hips and allowing the band to pull your hands back between your legs. Repeat the exercise for your desired number of repetitions.
Overview
About this exercise
The Band Pull Through is a dynamic exercise that primarily targets the glutes and hamstrings, helping to build strength and power in the lower body. It's ideal for individuals at all fitness levels, including athletes seeking to enhance their performance and individuals aiming to improve their functional fitness. One would want to perform this exercise as it promotes better posture, aids in injury prevention, and can contribute to more efficient movement in daily activities and sports.
Coaching cues
Form tips
Bend over and grab the band with both hands. Ensure your hands are firmly holding the band and your palms are facing each other. A weak grip can lead to the band slipping, which could result in injury.
As you perform the exercise, keep your back straight and your chest out. Avoid rounding your back as this can lead to injury. Also, ensure your hips are driving the movement and not your arms or shoulders. The pull-through is primarily a hip-hinge movement, so the power should come from your hips and glutes.
Avoid jerking or using momentum to pull the band. The movement should be slow and controlled, both when
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