라이브러리로시작 
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운동 라이브러리
Band Pull Through
A band-resisted hip hinge that trains the glutes and hamstrings with peak tension at lockout, useful for grooving hinge mechanics anywhere.
하체밴드Hip hinge
주동근
둔근햄스트링
협응근
척추기립근내전근코어
장비
밴드
패턴
Hip hinge
준비 자세
- 01Anchor a band at a low point behind you, around ankle height.
- 02Face away from the anchor and reach between your legs to grab the band with both hands.
- 03Step forward until the band is taut with your arms hanging between your thighs.
- 04Set feet shoulder width apart with a soft bend in the knees.
수행
- 01Push the hips back and let the band pull your hands toward the anchor.
- 02Keep the spine neutral and shins close to vertical as you hinge.
- 03Drive the hips forward and squeeze the glutes hard to stand tall.
- 04Finish upright without leaning back at the top.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps as a glute finisher or hinge-pattern teacher.
- -Pair it early in a session as an activation drill before deadlifts or hip thrusts.
- -Progress by stepping further from the anchor or using a heavier band.