Description

The band pull through is a functional exercise that targets the posterior chain while also engaging the core muscles.

Starting Position

Stand with your feet shoulder-width apart, holding the resistance band in front of you with both hands. Hinge at the hips to bring your torso parallel to the ground.

Technical Execution

Pull the band towards your hips by engaging the glutes and driving the hips forward. Squeeze the glutes at the top of the movement and then return to the starting position with control.

Range of Motion

Ensure a full range of motion by fully extending the hips at the top and maintaining a neutral spine throughout.

Variations

Variations include using different resistance bands for varied intensity, adjusting foot position for different muscle emphasis, or adding a pause at the top for increased muscle activation.

Common Mistakes

Common mistakes include rounding the back, using improper form, and not engaging the glutes throughout the movement.

Practical Advice

Focus on maintaining a strong and stable core, hinge at the hips, and drive through the heels to engage the glutes effectively.

Additional Notes

It's important to choose a resistance band that provides enough challenge but still allows for proper form and range of motion.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

glutes

Secondary Muscles