Hinge · New to it
Band Pull Through
A hinge against a band pulling you from behind, which teaches a strong hip snap with far less load on your spine than lifting a weight.
Demo by Lena, an AI coach.
- Works
- glutes, hamstrings; also lower back, abs
- Kit
- Band
- Dose
- 12 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Anchor a band low behind you, at a door base or a heavy table leg. Face away, hold the band with both hands between your legs and step forward until it is taut.
While you move
- Hips reach back toward the anchor
- Arms stay long and relaxed
- Drive your hips through to stand
- Squeeze your glutes, ribs down
Avoid
- Pulling the band with your arms
- Squatting down instead of hinging
- Leaning back at the top