The glute pull-through is a highly effective exercise for developing the hip extensors—especially the glutes. While the traditional cable variation can lead to hyperextension of the spine and excessive arm involvement, starting with a resistance band helps eliminate those issues. It takes the arms out of the equation and places the focus squarely on the hips.

Once you’ve maxed out the horizontal loading provided by the bands, you can progress the movement by adding vertical loading with dumbbells. At that point, it essentially becomes a hybrid between a glute pull-through and a semi-stiff-leg deadlift—giving you the best of both worlds.

For more on this technique, check out: A Better Way to Do Glute Pull-Throughs