Suspended Pull Through
The Suspended Pull Through primarily works the Erector Spinae, Rectus Abdominis, with secondary activation of the Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Iliopsoas, Sartorius, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, External Obliques, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rectus Abdominis, Rhomboids, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head). It is a suspension compound exercise at intermediate difficulty.
The Suspended Pull Through is a intermediate compound exercise performed with suspension, following a hinge movement pattern. It primarily targets the Erector Spinae, Rectus Abdominis, with secondary engagement of the Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Iliopsoas, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension compound pull exercise targeting the Rectus Abdominis and Erector Spinae.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae, Rectus Abdominis |
| Secondary | Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Iliopsoas, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Erector Spinae, and Rectus Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Femoris (Long Head), External Obliques, Gluteus Maximus, Iliopsoas, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, External Obliques, Latissimus Dorsi, and 8 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle External Obliques (core)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on floor with feet under suspension trainer loops in low position.
- If loops cannot be extended down close to floor, sit on bench near hanging suspension trainer, positioned perpendicular to body where hands will be placed.
- Place heels in loops with soles contacting handles (or ankles through loops as shown).
- Extend legs out straight.
- Sit up and place hands on floor or bench to sides at desired distance from suspension trainer.
- Raise hips from floor or bench by supporting upper body with arms extended.
Execution
- Pull hips back while flexing spine in C shape.
- Raise hips up high by straightening spine and hips until straight.
- Repeat.
Comments
- This exercise can be performed on TRXⓇ style suspension trainer.
- SeeSuspended Supine Feet Mount/Dismount.
- Abdominals are exercised during spinal flexion when pulling suspension trainer back with head facing down.
- Erector Spinae is exercised during spinal extension when pushing suspension trainer forward with head facing up.
- As body is positioned further back greater emphaisis is placed on muscles responsible for pulling back and less emphasis is placed on muscles responsible for pushing forward.
- SeeSuspended Pull Through for Erector Spinae.
- SeeSpot Reduction MythandLower Ab Myth.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae, Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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