Band Pull-Through
Muscles worked: Glutes (assisted by hamstrings).
How to do it
- Loop the band around a post.
- Begin by bending at the hips, getting your butt back as far as possible.
- Return to the starting position be driving through with the hips to come back to a standing position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Anchor low behind you, band between the legs
- Snap the hips through to stand
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the band pull-through properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.