- 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.
- Bend knees, pulling heels toward rear end while keeping hips
and low back straight. Raise up until lower legs are vertical
or fully flexed. Lower body to original position by straightening
knees, maintaining straight hip position. Repeat.
- See Suspended
Supine Feet Mount/Dismount. Keep hips straight throughout
flexion of ankle reduces active
insufficiency of Gastrocnemius, allowing it to assist in
- Movement can be made easier by lying closer under anchor
of suspension trainer. Positioning loops higher could also make
movement somewhat easier, however, greater cervical
spinal and neck
flexion flexibility would be required at top of movement. Alternatively,
hips can articulate during knee flexion to decrease intensity.
- Movement can be made more challenging by lying further back,
away horizontally from anchor of suspension trainer. Suspending
feet nearer to ground will also increase difficulty since body
would be positioned more horizontal moving more directly against