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Upper Legs · Band
Band Pullthrough
Band Pullthrough is a beginner compound strength exercise that works the glutes (upper legs), with the lower back and core assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
How to do Band Pullthrough
- Stand facing away from the anchor point with your feet shoulder-width apart and the resistance band passing between your legs, held securely with both hands in front of you. Keep your knees slightly bent and your spine neutral.
- Push your hips back while hinging at the hips, allowing your hands to move between your legs as the band stretches. Maintain a flat back and keep your arms extended.
- Drive your hips forward by squeezing your glutes and return to a fully upright position while keeping your arms straight and the band under tension.
- Pause briefly at the top with your glutes fully contracted, then repeat for the desired number of repetitions.
Form tips
- Keep your spine neutral and avoid rounding your back throughout the movement.
- Focus on hinging at the hips rather than squatting down.
- Maintain a slight bend in your knees throughout the exercise.
Band Pullthrough alternatives
More glutes exercises
Band Pullthrough FAQ
What muscles does Band Pullthrough work?
Band Pullthrough mainly works the glutes in the upper legs (Gluteus Maximus, Biceps Femoris, Semitendinosus and Semimembranosus). The lower back and core work as secondary muscles.
What equipment do you need for Band Pullthrough?
You need a band and a sturdy surface.
How many sets and reps of Band Pullthrough should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Pullthrough good for beginners?
Yes. Band Pullthrough is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Band Pullthrough burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Pullthrough?
Other exercises for the glutes include Plate Deadlift, Dumbbell Swing, Kettlebell Snatch and Barbell Deadlift (Side Pov).
For developers
Use Band Pullthrough in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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