- 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. Lie down supine
on mat so knees and hips are bent with suspension straps hanging
vertical. Place arms off to sides.
- Raise hips up by extending hips until fully extended. Lower
hips until hips and back make contact with mat. Repeat.
- See Suspended
Supine Feet Mount/Dismount. Hamstring enters active
insufficiency as hip is raised since knee is flexed and hip
does not flex beyond 90 degrees. However, it is used more to
stabilize knees in fixed flexed position. Dorsal
flexion of ankle reduces active
insufficiency of Gastrocnemius, allowing it to assist Hamstrings
in maintaining fixed knee flexion. See Knee
flexion abduction force vector diagram. Adductor
Magnus does not assist since hip extension does not occur
in fully flexed position.
- 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.