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Hinges · ●●● Difficulty 1 of 3
Pull-Through
Gluteus maximus · hamstrings
A hinge where the resistance pulls you backward, so your glutes have to work hardest at lockout. Easy on the lower back.
Set up
- Face away from a low anchor, holding the band or rope between your legs.
- Walk forward until there's tension.
How to do it
- 1Push your hips back and let your hands travel through your legs.
- 2Drive your hips forward to stand tall, squeezing your glutes hard.
- 3Arms stay straight — they're just hooks.
Form cues
- Hips back, then snap forward
- Arms are just ropes
- Squeeze at the top
Common mistakes
- Pulling with the arms
- Squatting instead of hinging
- Leaning back at the top
Make it work for you
- Easier
- Lighter band, slower tempo
- Harder
- Heavier band or a 2-second hold at the top
- Bands
- Long band anchored low behind you
- Dumbbells
- Long band anchored low
- Gym
- Cable with rope
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For your pull-through
Heavy resistance without the weights
Long resistance loop bands
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