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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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