Exercise · hip hinge
Band pull-through
Band pull-through is a beginner-friendly hip hinge movement that trains glutes, hamstrings, done with a resistance band. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 12–20 reps, tempo 2-0-1.
The most common mistake is bending the knees too much and pulling with the arms. If a resistance band or the movement itself doesn't suit you, Glute bridge or Dumbbell Romanian deadlift or Cable pull-through cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Anchor band low behind you, hold it between the legs | बैंड नीचे पीछे बांधो, टांगों के बीच से पकड़ो |
| 2 | Hinge back, hands move toward the anchor | पीछे झुको, हाथ पीछे जाएँ |
| 3 | Snap hips forward and stand tall, squeeze glutes | कूल्हे आगे लाकर सीधे खड़े हो, ऊपर आकर ग्लूट्स दबाओ |
Equipment & who it fits
Needs a resistance band, rated beginner. Search "band pull through" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Band pull-through work?
- Band pull-through primarily trains glutes, hamstrings, using a hip hinge pattern with a resistance band.
- What's the most common mistake with Band pull-through?
- Bending the knees too much and pulling with the arms
- What can I do instead of Band pull-through?
- The closest substitutes in this database are glute bridge, dumbbell romanian deadlift, cable pull through, which train the same pattern with different equipment.