Band Pull Through

glutesupper legsband

Matutunan kung paano gawin ang Band Pull Through nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hamstrings, Lower Back.

Band Pull Through exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Pull Through

Sundin ang mga hakbang na ito para maisagawa ang Band Pull Through nang may tamang form:

  1. 1I-attach ang resistance band sa matibay na anchor point sa antas ng sahig.
  2. 2Tumayo na nakaharap palayo sa anchor point na may pagitan ng balikat ang mga paa.
  3. 3Humakbang pasulong para magkaroon ng tension sa band, bahagyang nakatukod ang mga tuhod.
  4. 4Yumuko sa mga balakang at itulak ang glutes paatras, may bahagyang tukod sa mga tuhod.
  5. 5Ibaba ang katawan hanggang parallel sa sahig, nararamdaman ang stretch sa hamstrings.
  6. 6Itulak ang mga balakang pasulong at pigulin ang glutes para bumalik sa simula.
  7. 7Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Band Pull Through

Primary

glutes

Secondary

hamstringslower back

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Pull Through?

Ang Band Pull Through ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hamstrings, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Band Pull Through?

Ang Band Pull Through ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band Pull Through nang may tamang form?

Simulan sa pamamagitan ng I-attach ang resistance band sa matibay na anchor point sa antas ng sahig. Tumayo na nakaharap palayo sa anchor point na may pagitan ng balikat ang mga paa. Humakbang pasulong para magkaroon ng tension sa band, bahagyang nakatukod ang mga tuhod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Band Pull Through sa Cora

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