5 Best Band Pull Through Alternatives

The Band Pull Through is done standing with a band.

Original Exercise: Band Pull Through

Band Pull ThroughPlay demonstration
Primary muscle
Glutes
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Band Pull Through
  1. Attach a resistance band to a sturdy anchor point at ground level.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step forward to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
  5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
  6. Drive your hips forward and squeeze your glutes to return to the starting position.
  7. Repeat for the desired number of repetitions.
Filter Band Pull Through alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Band Pull Through FAQ

What muscles does Band Pull Through work?

The Band Pull Through primarily targets the gluteus maximus and the hamstrings through hip extension, with secondary engagement of the erector spinae for trunk stability. You also recruit the adductors and core to resist rotation and maintain the hip-hinge pattern.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.