Resistance Band Pull Through

Cómo hacer el Resistance Band Pull Through

1. 1Anchor a resistance band low to the ground — at floor level — behind you, either to a rack post, heavy dumbbell, or door anchor at the base.
2. 2Stand facing away from the anchor, straddle the band, and reach between your legs to grasp both sides of the band (or the handle) with both hands.
3. 3Step far enough forward so there is tension on the band at the starting position. Feet should be about shoulder-width apart.
4. 4Push your hips back and hinge forward, keeping your back flat and chest up, allowing your hands to travel back between your legs as the band pulls them. Your torso should be nearly parallel to the floor at the bottom.
5. 5Keep a soft bend in your knees throughout; this is a hip-hinge, not a squat.
6. 6Drive your hips forward by squeezing your glutes forcefully, extending your hips to a full upright position. Your arms remain relaxed — they follow your hips, not the other way around.
7. 7Stand tall at the top, glutes fully contracted, hips and knees locked out. Hold briefly.
8. 8Control the band back through your legs to the bottom position and repeat for the desired number of reps.

Consejos de técnica

• Think of your arms as hooks — they hold the band but your glutes and hips generate all the power. Avoid pulling with your arms or upper back.
• Push the floor away with your feet as you drive your hips forward; this cue helps activate the glutes through the full range of motion.
• At the top, squeeze your glutes hard and tuck your pelvis slightly to ensure full hip extension rather than hyperextending your lower back.
• Maintain a neutral spine throughout the hinge — a slight natural arch is fine, but rounding or overarching the lower back reduces glute activation and risks injury.
• Use a band with enough resistance to feel tension even at the starting stance; if the band goes slack, step farther from the anchor.

Errores comunes

• Squatting instead of hinging: bending the knees too much turns the movement into a squat and shifts load off the gluteus maximus onto the quads. Keep shins relatively vertical and focus on pushing the hips back.
• Rounding the lower back: losing a neutral spine under band tension compresses the lumbar vertebrae. Brace your core and hinge from the hips to protect the back.
• Pulling with the arms: yanking the band with your arms instead of driving with your hips reduces glute engagement and can strain the shoulders. Let your arms be passive connectors.
• Hyperextending at the top: leaning back past vertical at the finish loads the lumbar spine rather than fully contracting the glutes. Stand tall and squeeze the glutes to achieve hip extension without arching excessively.
• Insufficient band tension: standing too close to the anchor means little resistance at the bottom of the movement, where the glutes need the most loading. Always start with the band already under tension.

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