Pull Throughs With Resistance Band

Pull Throughs are a great exercise to build your glutes and a nice alternative to Good Mornings or Hip Thrusts. By doing the Pull Throughs with a resistance band you can not only do than anywhere you want without needing a cable machine, you also get other advantages that I want to show you.

In this article, I want to show you how to do Pull Throughs with a resistance band the right way and also give additional tips that will help you getting the most out of it.

Pull Throughs With Resistance Band

Let’s jump right into how you do the Pull Throughs with a resistance bands.

Band VS Weights

When traditionally doing Pull Throughs, you use a cable machine – however, using a resistance band gives you several advantages:

  • Don’t leave results on the table! You are leaving results on the table by using either the wrong resistance bands or the wrong workout plan. No worries, we got you covered – take our free workout plan tailored for your goals here and make sure to check out our perfectly tuned set of resistance bands here.
  • Better Squeeze! With a cable machine you always have the same resistance. A resistance band will give you more resistance the further you stretch it and with Pull Throughs you will get the most resistance where you need it, at the squeeze point where you really squeeze your glutes.
  • Flexibility! If you want to get some extra reps in but the weight of the cable machine is too much, you need to stop and set it to another weight plate. With a resistance band you can simply do a small step back and get some extra reps in that help you work your glute even more.

There are also more reasons to favor resistance bands over traditional free weights, like reducing the stress on your joints, getting more peak contraction, and many more. But we’re talking here about doing Pull Throughs, so if you’re interested in background info about what benefits resistance bands give you in strength training and bodybuilding, check it out here.

How To Do Pull Throughs The Right Way

When doing a Pull Through with a resistance band there are the same things you need to keep in mind to do it safely and right as with a cable machine.

Pull Through gif

Attach the band with a door anchor at a low position and grab the band through your legs.

Now step away from the anchor point as much as you need to get a proper resistance. Feet position is vital here and you need to open your hips to contract your glutes properly. To do that, get into a duck stance with your feet pointing away from your body a little bit and put your feet about shoulder-width apart from each other.

Now let the band pull you until that point where you can’t maintain a straight back anymore, if you go lower, you will just put more stress on your hips and lower back without getting anything positive.

Now push through your pelvis with your glutes and squeeze as much as you can. Focus on pushing your glutes a little upwards and not just to the front.

This is the reason why you anchor the band at a low point and not at the height of your hips.

Important Do’s & Don’ts!!!

Not Too Low
Right Grip
No Slack
Foot Position

pull through too low⓵ Not Too Low – less is more and you should never go lower thanyour straight back allows you to. As soon as you will bend your back, you will start putting extra stress on your lower back and not get any more glute contraction out of it so mind that during the Pull Throughs

pull through grip⓶ Grip – you don’t want to make any weird grips here and the best way to grip the resistance band will be with both hands on each side at the end of the band. This is the most natural grip you can have and other grips you might see will just put your wrists under extra and absolute unnecessary stress. If your wrist hurt before your glutes burn, you’re sure you do grip the band wrong 😉

pull through no slack⓷ No Slack – you need to avoid a slack in the band at any cost as this will lower how much you will work your glutes in total.

If you can’t do the Pull Throughs without a slack in the band, you’re using a band that’s too strong and you need to use a lighter band and step away from the anchor point more.

⓸ Foot Position – never put your feet too far apart or too narrow or you can’t get the full range of motion with your Pull Throughs.

pull through stance

Using a duck stance will help you open your hip and really let your glutes to the work instead of the hamstrings.

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Time Under Tension – compared to weights where you have the same force applied to any position of the movement, bands will add more resistance the further you stretch them – this will lower the time under tension your muscle has during a set in the starting position. Focus on doing the exercise controlled and try to hold it for a second or two in the fully contracted position and don’t let the band snap back but slowly go back to the starting position.

Full Lower Body Workout

Simply doing Pull Throughs is not a full lower body workout as there are multiple muscles working in your lower body – we have here a full back workout with different exercises that will give you the strongest pump you can ever think of – check it out here.

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