Male

Band pull through

Muscles involved

Mastering the band pull through will build tremendous confidence in your hip hinge mechanics. Forget about lifting excessive weight and focus on how the movement feels: during a great set, you will feel a solid stretch in your hamstrings as your hips travel backward, followed by a powerful squeeze in your glutes as you return to an upright position. Using a resistance band delivers progressive tension, teaching you to control the entire movement smoothly. You will leave the set with a satisfying burn in your muscles, fully confident that you are building a stronger and safer posterior chain.

How to do it

1. Place the band anchored behind you and hold it between your legs. 2. Lean forward, keeping your back straight. 3. Push your hips forward, squeezing your glutes. 4. Return with control without losing torso alignment.

Equipment required

Banda elástica

Muscles worked

Tips

- Keep your legs slightly bent during the movement. - Focus on squeezing your glutes at the final part of the push. - Avoid rounding your back when leaning forward.