Band Pull Through

Setup

1. 01Anchor a band at a low point behind you, around ankle height.
2. 02Face away from the anchor and reach between your legs to grab the band with both hands.
3. 03Step forward until the band is taut with your arms hanging between your thighs.
4. 04Set feet shoulder width apart with a soft bend in the knees.

Execution

1. 01Push the hips back and let the band pull your hands toward the anchor.
2. 02Keep the spine neutral and shins close to vertical as you hinge.
3. 03Drive the hips forward and squeeze the glutes hard to stand tall.
4. 04Finish upright without leaning back at the top.

Checkpoints

• -Band stays taut through the entire rep.
• -Movement comes from the hips, not the lower back.
• -Full glute squeeze at lockout with ribs stacked over the pelvis.
• -Arms stay relaxed; they are hooks, not movers.

Common mistakes

• -Squatting the movement instead of hinging.
• -Hyperextending the lower back at the top.
• -Standing too close to the anchor so there is no tension at lockout.
• -Rounding the spine to chase extra range.