Primary: Back, Glutes, Legs (erector spinae, gluteus max., ischiocrurale M.)
Secondary: Shoulder (deltoideus)
This exercise puts the focus on the lower part of the back. The pelvis is clearly lifted off the bottom. This version of the lower backs trains the posterior upper leg muscles the great gluteal muscle and the lower back. The height and the distance of the suspension point results from the stress level. It requires a high body tension.
The following figures illustrate the exercise Lower Back Hip Up and Down:
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| Suspension Training Exercise For The Back |
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Starting Position Depending on the desired intensity both legs are stretched and hung up in the loops either with the heels or with the lower legs. The lumbar vertebrae area and the buttocks are placed clearly over the bottom. The legs are parallel. The shoulder girdle and the head are placed on the ground. The arms are positioned sidewise of the body as support. Ischiocrural-, gluteal and back muscles are tensed. |
Final Position The hip is clearly lowered and narrow over the bottom. The legs are stretched. The upper and lower back is placed on the ground. |
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Movement 1 The hip is moved downwards while the legs remain stretched. The back is lowered from top to bottom. |
Movement 2 The hip is raised until a stress in the lower back area is recognized. The back is rolled up from bottom to top. |
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Hint: |
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