- 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 legs out
and place arms on floor off to sides. Straighten low back, knees,
and hips, raising back and hips off of floor.
- Pull heels toward rear end by bending knees and hips simultaneously.
Lower body to original position by straightening knees and hips.
- Keep low back straight, maintaining approximate height from
floor throughout movement. 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 hamstrings to remain in a mechanically strong position
throughout movement. Dorsal
flexion of ankle reduces active
insufficiency of Gastrocnemius, allowing it to assist in
- Apart from Sartorius involvement, flexion of hips 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. Alternatively,
hips can be kept straight during knee flexion to permit greater
contraction of hamstrings.