Form cues
- Push hips back
- Keep ribs down
- Stand tall at top
- Squeeze glutes hard
Exercise
Band Pull Through
Upper legs, band
A banded hip hinge that trains the glutes and hamstrings by pulling the band through the legs as you stand tall.
Target: glutes. Also works: hamstrings, lower back.
Steps
- Anchor the band at floor level and loop it between your legs.
- Face away from the anchor and walk forward until the band is taut.
- Stand with feet about hip-width apart and soften your knees.
- Push your hips back and hinge forward, letting the band travel behind you.
- Lower until you feel your hamstrings stretch while keeping your back flat.
- Drive your hips forward to stand tall and squeeze your glutes at the top.
Common mistakes
- Squatting down instead of hinging back
- Rounding the lower back as you fold forward
- Letting the band pull the hips backward at lockout
- Bending the knees too much and shifting into the quads
Breathing
Inhale as you hinge back and exhale as you drive your hips forward to stand.
In the app, search for Band Pull Through and add it to a workout.