Band Pull Through: A Great Way To Strengthen And Tone Your Rear

Are you tired of performing the same exercises every time you hit the gym? Do you find yourself stuck in a fitness rut and unable to progress past a certain point? Well, fear not my fellow fitness enthusiast because you are not alone. Many people experience plateaus in their workouts and struggle to shake things up. One exercise that can help break through this wall is the band pull through. This exercise is great for targeting your glutes and hamstrings and improving your overall strength. So, if you’re looking for a way to switch up your routine and challenge your muscles, keep reading for a step-by-step guide on how to perform the band pull through correctly.

Band Pull Through Summary

Graphic image of a fit man performing alternate cable triceps extensions.

Band Pull Through Instructions

  • Commence by setting a band up with a low anchor point and hold one handle in each hand.
  • Step over the band so the anchor is behind you and the bands are between your legs and walk forward until the bands are tight when you are bent over.
  • From a bento over position, pull your body up, pulling the bands between your legs.
  • Once you are fully erect, pause and then lower bend at your hips keeping you back straight.
  • Repeat the pull throughs, keeping you back straight and you knees slightly bent.

Video Tutorial

Banded Pull Through | Movement Demo

Band Pull Through Muscles

Target (Agonist)


Dynamic Stabilizers

  • None


Antagonist Stabilizers

Image of the skeletal muscular system with the muscles used in the band pull through exercise highlighted in red and the rest in blue.

Benefits of Band Pull Through

The exercise Band Pull Through is an ideal exercise to incorporate into a strength training or fitness routine due to its ability to target the muscle group of the Erector Spinae. This exercise is specifically beneficial for strengthening the lower back muscles, improving posture, and helping to prevent injury. Additionally, the use of bands provide a dynamic movement and resistance that will challenge the core muscles and support the spine, which is especially helpful for individuals who have limited mobility. As a result, Band Pull Throughs can help improve overall strength and stability.

Tips for Performing Band Pull Through

If you want to get fit and reap the benefits of a stronger core and better posture, band pull throughs are a great exercise to incorporate into your routine. By using a resistance band, you can target your glutes, hamstrings, and lower back to build strength and improve flexibility. To get the most out of your workout, follow these tips below.

  • Ensure the band is tight throughout the movement.
  • Keeping your legs slightly bent will help prevent injuries.
  • Pull your shoulder back and lock them will help you maintain good posture through the movement.

Benefits and Tips Video

Target Weak Back Muscles With The Band Pull Apart Exercise - Tutorial

Frequent Mistakes To Avoid

When it comes to performing the band pull through, it is important to be aware of common mistakes that can potentially lead to injury or lessen the effectiveness of the exercise. To ensure you get the most out of your workout and avoid any injuries, it is essential to familiarize yourself with the common mistakes associated with this exercise and how to avoid them.

  • Don’t Speed Through Your Training Session. Every time you rush your training session, you are liable to use poor technique and injuries.
  • Stop Trying To Neglect Recovery Days. Over-training can easily actually help make you weaker instead of bigger.
  • You’ll Do Better To Not Forget A Warmup. Properly preparing your Muscle tissue is the best way to prevent personal injury.

Find More Resistance Band Exercises Here

Variations and Complementary Exercises

The Band Pull Through is an effective exercise that activates the muscles in your glutes, hamstrings, and core. It’s a great way to build strength and mobility in the lower body, but if you’re looking for variety or want to target different muscles, there are several variations, complementary exercises, and alternatives that you can try.

Cable Pull Throughs

Graphic image of Cable Pull Throughs.

Cable pull throughs are a great complementary or alternative exercise to band pull throughs. They involve using a cable machine to pull a weight through the legs while in a stationary squat position. The cable pull throughs work the glutes, hamstrings, and core muscles. The range of motion involved in cable pull throughs is greater than with band pull throughs, and can provide a more intense workout with heavier weights. The cable pull throughs provide an effective way to target the posterior chain and improve overall athleticism.

Plate Hyperextension

Graphic image of Plate Hyperextension.

Plate Hyperextension is an excellent complementary or alternative exercise to Band Pull Through, as it targets many of the same muscles. The Plate Hyperextension involves lying face-down on a flat surface, holding a weight plate in both hands and lifting the torso off the floor while keeping the arms extended. This movement works the lower back, glutes, and hamstrings, and it is often used to increase strength and stability in these areas. Additionally, it helps develop core strength and stability, which is beneficial for overall athletic performance.

45 Degree Hyperextensions

Graphic image of 45 Degree Hyperextensions.

45 Degree Hyperextensions are a great exercise to compliment or even replace Band Pull Throughs. They target the same muscle group, the glutes, hamstrings and lower back, but in a different way. With 45 Degree Hyperextensions, you lay on your stomach with your legs and hips at a 45 degree angle with the floor, and then you raise and lower your torso in an up-and-down motion while keeping your back flat. This exercise strengthens the same muscle group as the Band Pull Throughs, but in a more controlled and concentrated manner. The 45 Degree Hyperextensions can be done with or without weights to further increase the intensity of the workout.

Check Out These Top Resistance Band Exercises

Good Mornings With Bands

Graphic image of Good Mornings With Bands.

Good Mornings With Bands are a great complement to the exercise Band Pull Through. This exercise works the entire posterior chain of muscles, including the glutes, hamstrings, and lower back, making it an effective and efficient workout for those looking to build strength and power. Good Mornings With Bands involve the same muscles as the Band Pull Through but adds an additional element of resistance that allows for greater control over the movement. The band also provides support for the lower back, helping to keep the spine in proper alignment throughout the exercise. This added layer of protection can help reduce the risk of injury and improve overall performance.

Lever Back Extension (Machine)

Graphic image of Lever Back Extension (Machine).

The Lever Back Extension machine is a great alternative or complementary exercise to the Band Pull Through. This machine allows you to adjust the weight resistance to your own strength and capabilities, making it a great choice for those who want to challenge themselves further. By performing this exercise, you will be able to target the same muscles as the Band Pull Through but with added stability and comfort. This machine is a great way to build your glutes, hamstrings, and lower back muscles, while also strengthening your core.

Barbell Stiff Leg Good Morning

Graphic image of Barbell Stiff Leg Good Morning.

The Barbell Stiff Leg Good Morning is a great complementary or alternative exercise to the Band Pull Through. It is a more advanced exercise that works the hamstrings, glutes and lower back. This exercise is performed by standing with a barbell across the back of the shoulders and keeping the back straight as you bend forward from the hips. The barbell should be kept close to your body as you lower yourself down towards the ground, then return to the starting position. This exercise strengthens the hamstrings, glutes and lower back, making it a great alternative or addition to the Band Pull Through.

Find More Lower-Back Exercises Here

Opposing Complementary Exercises

It is important to complement the Band Pull Through exercise with exercises that target opposing muscle groups. Doing so will help ensure that your muscles are being worked in a balanced way and prevent any imbalances or injuries. Below are some exercises that target opposing muscle groups and are great complements to the Band Pull Through exercise.

Hands Up Crunch

Graphic image of Hands Up Crunch.

Hands Up Crunch is an effective exercise to complement Band Pull Through, as it works the opposing muscle group. This exercise targets the upper rectus abdominis, which is the most superficial abdominal muscle group, while Band Pull Through targets the lower and middle rectus abdominis. By alternating between these two exercises, you can achieve a full core workout. Hands Up Crunch strengthens the upper abdominal muscles and increases stability in the core, while Band Pull Through works on building strength and stability in the lower abdominals. Together, these two exercises can help build a strong core that supports your entire body.


Graphic image of Crunch.

Crunch exercises are an excellent way to complement the exercise Band Pull Through, as they target the opposing muscle group. Crunches work the abdominal muscles, which are essential for stabilizing the core and are the main focus of the exercise Band Pull Through. By doing crunches, you can help to strengthen the core muscles and ensure that you get the full benefit from the Band Pull Through exercise. Additionally, crunches help to increase core strength, balance and stability, all of which are important for any physical activity. As such, including crunches as part of your workout routine will help you maximize your results from the Band Pull Through exercise and ensure that you get the most out of it.

Tuck Crunch

Graphic image of Tuck Crunch.

Tuck Crunch is a great exercise to pair with Band Pull Through as it targets the opposing muscle group. Tuck Crunch focuses on the rectus abdominis, the main muscle responsible for creating the coveted “six-pack” look. The motion of the exercise is similar to a crunch but with the knees bent and pulled in towards the chest. This motion allows the user to really focus on engaging the abdominal muscles and using them to lift the shoulder blades off the ground. Band Pull Through, on the other hand, targets the glutes and hamstrings. By combining these two exercises, you are able to effectively target both of these opposing muscle groups in one session and maximize your results!

Transform Your Glutes and Core with Band Pull Throughs

Looking to tone up your glutes and get a strong core? Look no further than band pull throughs! This move is a great way to target those hard-to-reach muscles while also tightening up your midsection. By using resistance bands, you can amp up the intensity and get more out of each repetition. Plus, this exercise can easily be modified to suit your fitness level, making it a great choice for beginners and pros alike. So, if you’re ready to transform your lower body and build a rock-solid core, add band pull throughs to your workout routine today!

References: Wikipedia | | | Comprehensive List of Lower-Back Resistance Band Exercises

Pin image for band pull through post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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