Quick Answer
Pull-Through is a beginner powerlifting exercise that targets your hamstrings. It uses a resistance bands. Anchor resistance band securely at low point behind you.
Video Tutorial
How to Perform the Pull-Through
- 1
Anchor resistance band securely at low point behind you.
- 2
Stand facing away from anchor, straddling band.
- 3
Reach between legs, grasp band ends/handle with both hands.
- 4
Walk forward to create tension.
- 5
Hinge at hips, push hips back, slight knee bend, back straight.
- 6
Feel stretch in hamstrings.
- 7
Drive hips forward forcefully, squeezing glutes to stand tall.
- 8
Keep arms straight, letting hips do the work.
- 9
Return to hinged position with control. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Pull-Through isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Pull-Through work?
The Pull-Through primarily works your hamstrings. Secondary muscles include the glutes and lower back.
What equipment do I need for the Pull-Through?
The Pull-Through needs a resistance bands. You can perform it at home or at the gym as long as you have what's listed.
Is the Pull-Through suitable for beginners?
Yes. The Pull-Through is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Pull-Through should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pull-Through every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.