Suspension Straps

Suspension straps are a great workout tool to help develop proper motor control. There are a variety of models on the market, but the one that we recommended is the Jungle Gym (check out the exercise aides section). They are incredibly convenient and can be set up pretty much anywhere. The ability to leverage gravity and your bodyweight makes it easier to balance, allowing you to focus more on using proper technique. Suspension straps can really help you properly engage the right muscle groups when performing exercises such as lunges and squats.

Initial Setup:

-Place strap anchors over the top of an open door away from the door frame about shoulder width apart

-Secure straps by closing door firmly, pull on straps to check

Squats:

-With legs slightly farther than shoulder width apart, knees pointing slightly outward and holding on to straps, lower buttock towards ground

-Make sure that you lean back, keeping your shins vertical over your feet

-Repeat for 10 repetitions

Notes:

-To ensure that your knees don’t collapse inward, make sure that they are externally rotated (away from your belly button)

-You should notice your buttocks engaging throughout the movement

-Make sure you take advantage of the straps allowing you to range past your weak point

-Once you feel comfortable enough with this exercise, you can make it more advanced by doing it on only one leg. There are a couple variations that you can do, one where you simply lift your leg straight in front of you while you do the squat (single leg squat), or you can cross your leg over your opposite knee (flamingo squat).

Lunges:

-Standing up holding straps in both hands, step directly back with right foot

-Lower your body so that your buttock moves downward and backwards, not forward

-Stand back up and return right foot to original position

-Repeat 10 repetitions

-Switch sides

Notes:

-pay attention to movement of front knee, make sure it moves straight up and down, not deviating side-to-side, the straps should help with this, but if you having trouble, move slower and don’t lunge down as far

-concentrate on sitting back, rather than leaning forward