- Sit on floor facing suspension trainer loops in low position.
Grasp bottom of loops, then lay supine. Raise legs and place
heels in loops with soles contacting handles. Extend one leg
out straight, keep other leg bent so knee is pointing up. Place
arms on floor off to sides. Lift low back and hips off of floor
so one leg is straight with back and other leg bent, so foot
of bent leg is close to knee of straight leg.
- Simultaneously alternate leg positions by straightening bent
leg while bending straight knee. Repeat.
- See Suspended
Supine Feet Mount/Dismount. Keep low back straight, maintaining
approximate height from floor throughout movement. On most popular
suspension trainers, keep lower body weight equally distributed
on each side to prevent slippage. Some makes of suspension trainers
do not have this slack in their design, so one leg can relax
momentarily in straight position, while bent side bears most
of resistance, allowing for a more dynamic contraction in this
- Hamstrings seemingly acts as a dynamic stabilizer, since
it shortens through knee while it lengthens through hip. However,
net contraction actually appears to occur, since hip flexes only
about 50%, while knee flexes nearly 100%, allowing hamstring
to remain in a mechanically strong position throughout movement.
of ankle reduces active
insufficiency of Gastrocnemius, allowing it to assist in
- Apart from Sartorius involvement, flexion of hip is largely
passive and is accomplished by eccentric
contraction of glutes during concentric
contraction of hamstrings, even when lying far away from suspension
- Movement can be made easier by lying closer under anchor
of suspension trainer.
- Movement can be made more challenging by lying further back,
away horizontally from anchor of suspension trainer.