10 Best Band Pull Through Alternatives for Home and Gym

Ranked Band Pull Through Alternatives

10 substitutes, ranked by how closely each one matches the Band Pull Through on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Sumo Pull Through

   89% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
   2. Hold a dumbbell with both hands in front of your body, arms extended.
   3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
   4. Lower the dumbbell down between your legs, keeping your arms straight.
   5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
   6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: pull-through hinge, the same as the Band Pull Through
   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Pull Through
2. 

   2. Pull Through

   85% match

   • Glutes
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
   2. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: pull-through hinge, the same as the Band Pull Through
   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band Pull Through
3. Play demonstration

   3. Cable Pull Through (With Rope)

   85% match

   • Glutes
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing away from the cable machine with your feet shoulder-width apart.
   2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
   3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
   4. Engage your glutes and hamstrings to pull your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: pull-through hinge, the same as the Band Pull Through
   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band Pull Through
4. 

   4. Band Good Morning (Pull Through)

   84% match

   • Hamstrings
   • Band
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the hamstrings rather than the glutes.

   How to perform this exercise

   1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
   2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
   3. Return to the starting position be driving through with the hips to come back to a standing position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: pull-through hinge, the same as the Band Pull Through
   • Primary muscle: hamstrings, not glutes
   • Equipment: a band, the same as the Band Pull Through
   • Body position: standing, the same as the Band Pull Through
5. 

   5. Hip Lift With Band

   84% match

   • Glutes
   • Band
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
   2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
   3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
   4. Pause at the top of the motion, and return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: a band, the same as the Band Pull Through
   • Body position: lying on your back, not standing
   • Balance: easier to stay steady on than the Band Pull Through
6. Play demonstration

   6. Band Bent-over Hip Extension

   82% match

   • Glutes
   • Band
   • Beginner
   • Isolation

   Pick this when you want an easier version that works the glutes one side at a time.

   How to perform this exercise

   1. Attach the band to a sturdy anchor point at ankle height.
   2. Stand facing away from the anchor point with your feet shoulder-width apart.
   3. Step back to create tension in the band, keeping your knees slightly bent.
   4. Hinge at the hips and lean forward, maintaining a neutral spine.
   5. Extend your right leg straight back, squeezing your glutes at the top.
   6. Lower your right leg back down and repeat with the left leg.
   7. Continue alternating legs for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: a band, the same as the Band Pull Through
   • Body position: standing, the same as the Band Pull Through
   • Balance: harder to stay steady on than the Band Pull Through
7. Play demonstration

   7. Band Stiff Leg Deadlift

   82% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band around your ankles.
   2. Hold the band with both hands in front of your thighs, palms facing your body.
   3. Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
   4. As you lower, push your hips back and allow your knees to bend slightly.
   5. Lower the band towards the ground, feeling a stretch in your hamstrings.
   6. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: a band, the same as the Band Pull Through
   • Body position: standing, the same as the Band Pull Through
8. Play demonstration

   8. Band Straight Back Stiff Leg Deadlift

   82% match

   • Glutes
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band around your upper legs.
   2. Hold the band with both hands in front of your thighs, palms facing your body.
   3. Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
   4. Feel the stretch in your hamstrings as you lower the band.
   5. Engage your glutes and hamstrings to lift your body back up to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: a band, the same as the Band Pull Through
   • Body position: standing, the same as the Band Pull Through
9. Play demonstration

   9. Band Hip Lift

   81% match

   • Glutes
   • Band
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place a resistance band just above your knees.
   3. Engage your glutes and core muscles.
   4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
   5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Band Pull Through
   • Equipment: a band, the same as the Band Pull Through
   • Body position: lying on your back, not standing
10. Play demonstration

    10. Resistance Band Hip Thrusts On Knees

    81% match

    • Glutes
    • Band
    • Beginner
    • Isolation

    How to perform this exercise

    1. Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
    2. Wrap the resistance band around your thighs, just above your knees.
    3. Place your hands on your hips or extend them out in front of you for balance.
    4. Engage your glutes and core muscles.
    5. Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
    6. Hold the position for a moment, then slowly lower your knees back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Band Pull Through
    • Equipment: a band, the same as the Band Pull Through
    • Body position: kneeling, not standing