- 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.
- Raise rear end up as high as possible by bending hips. Pull
feet toward hands, while keeping knees straight. Return by extending
hips to original straight body position. Repeat.
- Keep arms straight with shoulders positioned above hands.
Dismount by removing straps while kneeling or after sitting on
one side of hip before rotating body to seated position. See
- Flexion of shoulders are passive. Trapezius acts as Stabilizer
in inverted position, whereas its middle and lower fibers act
as Antagonist Stabilizers in plank position.
- 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 leg-hip raise. See Spot
Reduction Myth and Lower
- Movement can be made easier by lying closer under anchor
of suspension trainer. Alternately, allow knees to bend to decrease
- Movement can be made more challenging by lying further forward,
away horizontally from anchor of suspension trainer.