Band Pull-Through
What you'll gain
Loads hip extension from behind, so the glutes work without a bar on the back.
Teaches the hinge with accommodating band tension that peaks at lockout.
Fits home and garage setups that have a band and a low anchor.
Step-by-Step Instructions
- 1
Anchor a resistance band low on a squat rack or other solid post and face away from the anchor.
- 2
Straddle the band, reach between your legs, and take the band in both hands.
- 3
Walk forward until the band is taut, then set the feet about hip-width apart.
- 4
Push the hips back and hinge forward with a flat back until the hands pass behind the legs.
- 5
Drive the hips forward and squeeze the glutes to stand tall, keeping the arms straight.
- 6
Control the return as the band pulls you back into the hinge, then repeat.
Common Mistakes
Squatting the knees forward instead of sitting the hips back.
Pulling with the arms instead of letting the hips do the work.
Rounding the lower back as the band tugs from behind.
Standing too close to the anchor so the band goes slack at the bottom.
About This Exercise
The band pull-through is the elastic version of the cable pull-through. A band is anchored low behind the lifter, passed between the legs, and held in both hands. The hips sit back into a hinge, then drive forward to stand while the arms stay long. Because the line of pull comes from behind, the glutes and hamstrings work through a long hip-extension range and the spine carries little compressive load. The approved frame shows that hinge on a squat-rack anchor, glutes and hamstrings red. For a catalog this is the band hinge that stands in when a cable stack is not available. It belongs in glute collections, hinge-teaching sequences, and low-back-friendly posterior-chain pages.
Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.
Build faster with related MoveKit resources
A hip hinge that pulls a low-anchored band forward between the legs, driving the glutes with little spinal load.
Need more than one animation?
Compare our packs to find the right fit, all with commercial licensing included.
Specifications
Built for
- Glute and hinge-teaching sequences in training apps.
- Band-only home programs that still need posterior-chain work.
- Low-back-friendly alternatives inside programming decision trees.
- Warm-up activation before deadlifts or hip thrusts.
Muscles Worked
Details
License Includes
Explore these exercise collections
Band Glute Bridge
$4.99A floor glute bridge with a loop band above the knees, adding an abduction demand to ordinary hip extension.
Band Good Morning
$4.99A standing hip hinge against a band anchored under the feet and held at the shoulders, loading the glutes and hamstrings.
Band Hip Abduction
$4.99A standing band-resisted hip abduction that targets the glute medius and primes the hips for squats, deadlifts, and running.
Band Romanian Deadlift
$4.99A hip-hinge Romanian deadlift using band resistance — trains the hamstrings and glutes without a barbell or dumbbells.
Band Squat
$4.99A bodyweight squat with a loop band above the knees, keeping tension on the quads and glutes throughout.
Banded Clamshell
$4.99A side-lying hip opener with a loop band above the knees, lifting the top knee while the feet stay together.