Classification
| Utility: | Auxiliary |
| Mechanics: | Isolated |
| Force: | Pull |
Instructions
Preparation
Grasp handles, step away, and face body to one side of suspension trainer anchor. Hold handles above head with arms bent. Stand far enough away to make suspension trainer straps taut. Step in just enough to achieve desired lean of body, while keeping tension on suspension trainer straps.
Execution
Lower hips away from direction of suspension trainer anchor by laterally flexing spine. Return to original upright position and repeat. Reposition body facing opposite direction. Continue with other side.
Comments
Suspension handle(s) can also be gripped with both hands together with either one hand over other hand or with interlaced fingers. In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. Also see Spot Reduction Myth. This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
Easier
Resistance is least when body is positioned upright at top of exercise.
Harder
This movement can be made more challenging by placing feet toward suspension trainer anchor, thereby leaning body more to one side. See Gravity Vectors for greater understanding of how body angle influences resistance.
Muscles
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
- Adductors, Hip
- Pectineus
- Gracilis
- Gluteus Maximus, Lower Fibers
Stabilizers (near arm)
- Deltoid, Anterior
- Deltoid, Lateral
- Supraspinatus
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior, Inferior Digitations
- Brachialis
- Brachioradialis
- Biceps Brachii
- Wrist Flexors
Stabilizers (far arm)
