TETSUBand Pull Through
The Band Pull Through is a band exercise for the upper legs that primarily targets the glutes, with the hamstrings and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringslower back
band
How to do the Band Pull Through
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Drive your hips forward and squeeze your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Pull Through work?
The Band Pull Through primarily targets the glutes. The hamstrings and lower back work as supporting muscles.
What equipment do I need for the Band Pull Through?
You need a band to perform the Band Pull Through.
How many sets and reps of the Band Pull Through should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Pull Through works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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