An exercise for the back of your legs with the Suspension Trainer
- Degree of Difficulty 60% 60%
Suspension Training Ischiocrurale
- Lay on your back with shoulders and arms on the ground. Buttocks raised, feet in the loops
- Bend legs and pull fett towards glutes.
- Stretch legs again to come back to starting position.
- Depending on the desired intensity, either the thighs or both feet are hung up in the VarioSling. The legs and the buttocks are lifted in the air. The shoulder blades touch the bottom. The body is completely tensed; the arms are placed on the bottom next to the body.
- By flexing the knee joints the lower leg / the feet get approximated to the buttocks.
- The legs are pulled towards the upper body. The feet are at least 30cm away from the suspension point. The knee joints are flexed about an angle of 90 degree. The buttocks and the lower back are lifted clearly off the bottom.
- Directly after this, the knee joints get stretched again.
Try to keep your buttocks in the air during the whole exercise. With the help of your arms you can create back pressure, to avoid an alternation. The more you remove yourself from the suspension point, the more intensive the exercise is.
Additional exercise instructions
The ischiocrural musculature is significantly involved in the straightening of the hip and the flexion in the knee. Besides of the ischiocrural muscles, the rump muscles get stressed as well.
Related Suspension Trainer Exercises
One Arm Swing
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
Squat-up Front Lift
The Sand-Pad exercise Squat-up Front Lift is a combination of a squat and a Front Lift. In contrast to the “Swing” not the hip-drive is responsible for the weight raising, but the shoulder muscles.
The Sand-Pad serves in this exercise as a slider. One foot is located on the Sand-Pad and slides therefore on the floor. This exercise mainly trains the front thigh muscles. The more the leg moves backward, the more work is done by the buttocks.
Single Squat One Side
The Sand-Pad exercise Single Squat One Side is very effective for the upper thigh muscles because of the additional weight coming from the Sand-Pad on the working side.
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.