Standing Glute Pull Throughs with Resistance Band
Teaches the hip-hinge pattern and strongly activates the glutes with band resistance.
Glutes & HipsBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Stand facing away from the band anchor, holding the band between the legs.
- Hinge at the hips, allowing the band to pull slightly forward.
- Drive the hips forward and stand tall, squeezing the glutes.
- Keep the core braced and back flat.
- Repeat for desired reps.
Equipment
- Resistance Band
Coaching tips
Benefits
Teaches the hip-hinge pattern and strongly activates the glutes with band resistance.
Common mistakes
Avoid squatting too deeply or using the arms to pull.
Make it harder
Use a stronger band or add a pause at the top.
Make it easier
Use a lighter band or reduce range.
Breathing
Exhale as you stand and squeeze, inhale as you hinge.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Advanced · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.