Suspended Pull Through

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Suspended Pull Through

Instructions

Preparation

Sit on floor with feet under suspension trainer loops in low position. Reach and grasp bottom of loops and lay back supine. Raise legs and 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 to sides at desired distance from suspension trainer. Raise hips from floor supporting upper body with arms.

Execution

Pull hips back while flexing spine in C shape. Raise hips up high by straightening spine and hips until straight.

Comments

See Suspended Supine Feet Mount/Dismount. Abdominals are exercised during spinal flexion, whereas, Erector Spinae is exercised during spinal extension. See Spot Reduction Myth and Lower Ab Myth.

Easier

Movement can be made easier for Abdominals, yet harder for Erector Spinae by positioning body closer under anchor of suspension trainer.

Harder

Movement can be made harder for Abdominals, yet easier for Erector Spinae by positioning body further back, away horizontally from anchor of suspension trainer.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Back/Down

Target

Synergists

Stabilizers

Forward/Up

Synergists

Stabilizers

Antagonist Stabilizers

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