Leg Suspension Exercise

Leg suspension exercise is a form of training using a suspension trainer, such as a TRX or jungle gym, and suspending one or both legs in a strap that hangs from an overhead fixture. Suspension training is an effective of form of training for the lower body and is convenient for training on the road or away from a traditional gym setting. By manipulating the body position in relation to gravity, the exercises can be challenging and beneficial.

  1. Suspended Lunge

    • The suspended lunge exercise is an excellent movement for building strength and stability around the knee and ankle. First, place your back foot in the strap of the suspension trainer, with the shoelaces pointed toward the ground so that your foot rests in the strap behind you. Position the forward leg so that it is slightly in front of you, then bend the forward knee and sink down until both knees are at a 90-degree angle. Remember to keep the torso upright throughout the movement. Repeat for eight to 10 reps on each leg.

    Sumo Squats

    • The suspension trainer makes for an excellent tool to correct and practice proper form, such as in the squat exercise. Position the feet slightly wider than the shoulders and pointing outward in a diagonal angle. Hold the suspension trainer with the hands and sit back into a squat until the thighs are parallel to the ground or slightly lower. Use the suspension trainer for support if the legs are not strong enough to sit back into a full squat. Posture should remain strong and the spine straight throughout. Repeat for eight to 10 reps.

    Single Leg Hip Hinges

    • The suspension trainer can be used both for single leg stability and to develop and practice proper form on traditional movements, such as a Romanian deadlift. Hold the straps in front of you and balance on one foot with the knee slightly bent. Hinge at the hips and bend forward, making sure to maintain a straight spine throughout. The arms should extend forward and the back leg straight back. When the body is parallel to the ground, return to starting position. Repeat for eight to 10 reps on each leg.

    Bridge or Hip Press

    • To perform the bridge or hip press, begin on your back with your feet elevated and the heels resting in the straps of the suspension trainer, your toes and shoelaces should be pointing toward you. Your knees should be at a 90-degree angle. Press down through the heels and elevate the hips while maintaining a 90-degree angle on the knees. Reach full extension of the hips then return to the starting position, repeat for eight to 10 reps.