Band Pull Through
Learn how to do the Band Pull Through with proper form and technique. This band exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.
How to Do the Band Pull Through
Follow these steps to perform the Band Pull Through with correct form:
- 1Attach a resistance band to a sturdy anchor point at ground level.
- 2Stand facing away from the anchor point with your feet shoulder-width apart.
- 3Step forward to create tension in the band, keeping your knees slightly bent.
- 4Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- 5Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- 6Drive your hips forward and squeeze your glutes to return to the starting position.
- 7Repeat for the desired number of repetitions.
Band Pull Through Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Band Pull Through?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Pull Through work?
The Band Pull Through primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Band Pull Through?
The Band Pull Through requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Pull Through with proper form?
Start by Attach a resistance band to a sturdy anchor point at ground level. Stand facing away from the anchor point with your feet shoulder-width apart. Step forward to create tension in the band, keeping your knees slightly bent. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Pull Through?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Band Pull Through?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Band Pull Through best for?
The Band Pull Through fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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