Band Pull Through

GlutesBandBeginner
Stand with feet shoulder-width apart. Place a resistance band around your waist. Hold onto the band with both hands, palms facing down. Bend at the hips and push your buttocks back. Maintain a slight bend in your knees and a neutral spine position. Keep your chest lifted and gaze forward. Drawing your shoulder blades together, pull the band through your legs. Extend your hips and squeeze your glutes as you stand back up. Return to the starting position by reversing the movement.

How to perform the Band Pull Through

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Pull Through using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your glutes rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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