Video Coming Soon
We're working on adding video demonstrations for this exercise.
Suspension Trainer Hip Throw
A dynamic rotational pulling exercise using suspension straps that targets the lats, obliques, and core to build rotational power and athletic stability.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats, Obliques
Secondary Muscles
Traps, Shoulders, Biceps, Glutes, Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Obliques
9/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Traps
5/10Mid Traps
Shoulders
4/10Anterior Delts
Biceps
3/10Glutes
3/10Glute Max
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds • Alternate sides with minimal rest between reps
How to Perform
Adjust suspension straps to mid-length. Face the anchor point, holding handles with arms extended at chest height, and lean back into a plank position with feet together.
- Start with arms extended and body in a straight line.
- Explosively rotate hips and torso while pulling one handle toward your armpit.
- Keep the non-pulling arm extended and reach toward the anchor point.
- Drive the rotation from the hips and core, not just the arms.
- Control the descent to return to the starting square position.
- Maintain a rigid plank throughout the movement.
Coaching Tips
Form Cues
- Drive with hips
- Eyes follow hand
- Keep core tight
- Explosive pull
- Control the return
Breathing
Exhale forcefully during the explosive pull and rotation; inhale as you return to the start.
Tempo
1-0-2
Range of Motion
Pull until the handle reaches the chest/ribs with torso rotated 90 degrees; return to full arm extension.
Safety
Safety Notes
- Ensure footwear has good grip
- Stop if lower back pain occurs
- Maintain shoulder stability
Spotting
Not recommended; self-regulate difficulty by adjusting foot position relative to the anchor.
Common Mistakes
- Sagging hips
- Pulling with arms only
- Slack in straps
- Twisting knees
- Rounding shoulders
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Recent hip surgery
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Hip rotation mobility
- Ankle dorsiflexion for plank stability
Build Up First
- Mastery of basic plank
- Proficiency in TRX row
- Core bracing technique
Also known as
Suspension Rotational Row, Suspension Power Pull, TRX Hip Throw, Rotational Inverted Row
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Side Plank Hip Dips
Bodyweight
Obliques
Balance Trainer Side Bend
Balance Trainer
Obliques
Balance Trainer Side Crunch
Balance Trainer
Obliques
Side Plank with Hip Abduction
Bodyweight
Obliques, Glutes
Cable Chop (High to Low)
Single Cable Machine, Handle Cable Attachment
Obliques
Cable Chop (Low to High)
Single Cable Machine
Obliques
Heel Taps
Bodyweight
Obliques
Kettlebell Bent Press
Kettlebell
Shoulders, Triceps
Kettlebell Crossbody Swing
Kettlebell
Glutes, Hamstrings
Kettlebell Farmer's March
Kettlebell
Forearms, Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
