Pull Through (Band)

A hip hinge compound movement using a resistance band to strengthen the posterior chain through explosive hip extension.

Instructions

1. Stand facing away from the band anchor point with feet hip-width apart.
2. Have the band looped around your hips or held with both hands in front of your body.
3. Hinge at the hips by pushing your glutes backward while maintaining a neutral spine.
4. Keep a slight knee bend throughout the movement.
5. Lower your torso forward with control, feeling a stretch in the hamstrings.
6. Drive through your heels and explosively extend your hips, returning to standing.
7. Squeeze your glutes at the top of the movement.
8. Perform the desired number of repetitions with controlled hip hinge mechanics.

Tips

• Focus on hip hinge mechanics rather than squatting; let your hips move back.
• Maintain a neutral spine throughout; avoid rounding your lower back.
• Drive through your heels as you extend your hips.
• Keep your chest relatively upright during the movement.
• This exercise teaches proper deadlift and hip thrust mechanics with lighter resistance.
• Adjust band resistance based on strength level while maintaining proper form.