Lower Body Pulling Exercises - Target Glutes, Hamstrings and Strength

Lower Body Pulling Exercises for Strength and Balance

Lower body pulling exercises target the muscles on the backside of your legs and glutes. Regularly incorporating these movements into your workout routine can improve posterior chain strength, enhance balance and coordination, and prevent muscle imbalances that lead to injury.

Pulling exercises counteract the frequent pushing motions of our daily lives, like sitting at a desk or driving a car. They work the hamstrings, glutes, calves and core to provide a nice complement to lower body pushes like squats and lunges.

These lower body pulling exercises can be done at home using just your bodyweight. Mix and match them for a complete lower body workout.

Glute Bridge

The glute bridge targets your glutes while also working the hamstrings and lower back muscles. This beginner exercise activates and strengthens your posterior chain.

How to Do a Glute Bridge:

1. Lie face up with knees bent, feet flat on floor about hip-width apart
2. Squeeze glutes and push hips up until body forms straight line from knees to shoulders
3. Hold briefly, then slowly lower back down
4. Repeat 10-15 reps, 1-3 sets

Make it harder:

• Perform single-leg glute bridges with one foot elevated
• Use a resistance band around thighs
• Perform glute bridges on a stability ball

Good Morning

This exercise targets the hamstrings and lower back while also working the glutes, calves and core. Go slow and focus on good form.

How to Do a Good Morning:

1. Stand with feet just wider than shoulder-width, hold weight at chest or behind head
2. Hinge forward at hips, lowering torso towards ground
3. Bend knees slightly but keep back straight as you descend
4. Reverse back to start position, squeezing glutes at top
5. Repeat 10-12 reps, 2-3 sets

Make it harder:

• Use heavier weight/resistance band
• Increase range of motion
• Perform on one leg

Reverse Lunge

This lower body pull targets the glutes, hamstrings and inner thighs. Reverse lunges emphasize balance and alignment.

How to Do a Reverse Lunge:

1. Stand tall, core engaged
2. Step back with one leg, bending both knees to lower into lunge
3. Front thigh should be parallel to floor, back knee hovers above ground
4. Push back to start position and repeat on other leg
5. Do 10-12 reps per leg, 2-3 sets

Make it harder:

• Add weights in hands or resistance band
• Elevate front foot on step
• Pause at bottom of lunge

Romanian Deadlift

This move targets the hamstrings, glutes and back while improving hip mobility and core stability.

How to Do a Romanian Deadlift:

1. Hold weight or barbell, feet hip-width apart
2. Push hips back and hinge forward at hips to lower weight towards feet
3. Keep back flat and legs slightly bent but do not round back
4. Drive through heels back to upright position
5. Repeat 10-12 reps, 2-3 sets

Make it harder:

• Use heavier weight
• Single-leg variation
• Pause briefly at bottom position

Band Pull-Through

This lower body pull engages the glutes, hamstrings and core. Use a resistance band for added intensity.

How to Do a Band Pull-Through:

1. Loop band around stable object at hip height
2. Grab band, stand facing anchor point with feet wider than hips
3. Hinge at hips, push butt back to slide band down to knees
4. Squeeze glutes and drive hips forward to return to start
5. Complete 10-15 reps, 2-3 sets

Make it harder:

• Wider stance
• Heavier resistance band
• Hold squat position at bottom

Supine Hamstring Curl

Lying on your back, this bodyweight move isolates the hamstrings while keeping the spine neutral.

How to Do a Supine Hamstring Curl:

1. Lie on back with legs extended, arms at sides for support
2. Engage core and lift one leg, bending knee towards chest
3. Slowly straighten leg back to start position
4. Repeat 10-15 reps per leg, 2-3 sets

Make it harder:

• Add ankle weights
• Wrap resistance band around forefoot
• Pause and hold contraction at top

Incorporating Lower Body Pulls into Your Routine

Aim to perform lower body pulling exercises 2-3 times per week on non-consecutive days. Here are some tips for getting the most benefit:

Pair With Pushing Moves

For overall balance, combine pulls like good mornings with squats or lunges in the same workout.

Include Unilateral Moves

Single-leg and single-arm exercises like reverse lunges enhance stability, alignment, and core strength.

Use Proper Form

Maintain a neutral spine and avoid rounding your lower back during movements.

Progress Gradually

Start with bodyweight and slowly increase resistance over time as muscles adapt.

Focus on the Eccentric

Control the lowering phase of each rep to maximize strength gains.

Allow Rest

Provide muscles 48-72 hours of rest between intense lower body pulling workouts.

Benefits of Lower Body Pulling Exercises

Incorporating these posterior chain exercises offer many benefits:

Build Strength

Pulling moves strengthen glutes, hamstrings and back muscles used for power and daily activities.

Improve Posture

Targeting the backside improves muscle balance and posture compared to pushing-only routines.

Enhance Mobility

They increase flexibility and range of motion in hips, knees and ankles.

Prevent Injury

Stronger posterior muscles protect vulnerable joints from injury during athletic activities.

Complement Cardio

Pulling exercises build muscle to elevate your metabolism and burn more fat.

Safety and Precautions

Observe these technique tips to perform lower body pulling exercises safely:

Warm Up First

Do dynamic

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.