Sit on floor or mat, 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 with one leg crossed over other. Turn on side of lower leg so legs are parallel. Place forearm on mat or floor under shoulder perpendicular to body.
Raise hips upward by lateral flexion of spine. Lower to original position and repeat. Reposition to opposite side and continue.
In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. This exercise can be performed on TRXⓇ style suspension trainer. More popular suspension trainers allow limited slippage, so loop around lower leg can be positioned below loop of upper leg once on side (as shown). Other models can be adjusted, so strap on lower leg is slightly longer than strap on upper leg. Also see Spot Reduction Myth.
Exercise can be performed with bent knees. Movement can also be made easier by angling body up against wall, horizontal bar or platform.
Exercise can be made more challenging with added weight on hip.
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
- Adductors, Hip
- Gluteus Maximus, Lower Fibers
- Deltoid, Lateral
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior, Inferior Digitations