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Upper Legs · Suspension Trainer
Suspension Trainer With Grips Pull Through
Suspension Trainer With Grips Pull Through is an intermediate compound strength exercise that works the glutes (upper legs), with the lower back and forearms assisting. It needs a suspension trainer. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Abdominals · Rectus Abdominis, Obliques
Secondary muscles
- Lower Back · Erector Spinae
- Forearms · Brachioradialis
How to do Suspension Trainer With Grips Pull Through
- Adjust the suspension trainer handles to about knee height. Sit on the floor with your legs extended and place your feet in the handles. Position your hands on the floor by your sides, fingers pointing forward.
- Engage your core and press through your hands to lift your hips off the floor, coming into a reverse plank position. Your body should form a straight line from your head to your heels.
- Lower your hips towards the floor with control, keeping your legs and arms straight. Stop just before your hips touch the floor.
- Press through your hands and lift your hips to the reverse plank position. Repeat for the desired number of repetitions.
Form tips
- Keep your core tight to maintain stability and prevent your hips from sagging.
- Perform the movement with a steady and controlled tempo to maximize muscle engagement and prevent injury.
- Breathe steadily: exhale as you lift your hips and inhale as you lower them.
Suspension Trainer With Grips Pull Through alternatives
More glutes exercises
Suspension Trainer With Grips Pull Through FAQ
What muscles does Suspension Trainer With Grips Pull Through work?
Suspension Trainer With Grips Pull Through mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Rectus Abdominis and Obliques). The lower back and forearms work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Pull Through?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Pull Through should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Pull Through good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Suspension Trainer With Grips Pull Through burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Pull Through?
Other exercises for the glutes include Cable Pull Through, Barbell Rack Pull, Barbell Coan Deadlift and Plate Pinch Grip Deadlift.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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