- Sit on floor facing suspension trainer loops in low position.
Place right foot in left lower loop. Cross left leg over right
leg placed in right lower loop. Turn body to right and place
hands on floor, shoulder width apart. Turn body to kneel on hands
and knees. Reposition hands (shoulder width or slightly wider)
at desired distance from suspension trainer so that body is square
with suspension trainer straps. With arms straight, raise knees
from ground so body is supported by arms and suspension trainer.
Bend one leg so knee is pointing down while keeping other leg
extended out straight.
- Simultaneously alternate leg positions by straightening bent
leg behind, while bending straight leg forward. Repeat.
- Attempt to straighten hip each stroke, while maintaining
approximate height of hips from floor throughout movement. Dismount
by removing straps, while kneeling or after sitting on one side
of hip before rotating body to seated position. See Suspended
Prone Feet Mount/Dismount.
- Flexion and extension of knees are passive. Rectus Abdominis
and Obliques only contract
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only act
to stabilize pelvis and waist during hip flexion. It may be necessary
to completely flex hips before waist flexion is possible, as
in Suspended Jack-knife
where both legs are pulled in simultaneously. Also see Spot
Reduction Myth and Lower
- Movement can be made easier by lying closer under anchor
of suspension trainer.
- Movement can be made more challenging by lying further forward,
away horizontally from anchor of suspension trainer.