Pull-Through (Resistance Band)
Also called Band Pull-Through
How to do it
Anchor a band low behind you and stand facing away with the band passing between your legs. Hinge at your hips while keeping your spine neutral, then drive your hips forward to stand tall and squeeze your glutes. Return under control by pushing your hips back without turning the movement into a squat.
Setup
Anchor the band securely low behind you and stand facing away with both ends passing between the legs. Step forward to create tension, set the feet around hip width, soften the knees, keep the arms long, and brace a neutral spine.
Where you should feel it
Through the glutes and hamstrings with band tension increasing toward standing, while the lower back and core hold the spine neutral and the forearms secure the band. Control the lighter hinged return.
When to use it
Use for portable hinge practice, glute activation, and higher-repetition posterior-chain work. Smooth sets of 12-20 reps suit the rising band resistance.