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Suspension Trainer Lower Back Stretch
A suspension trainer hip hinge that targets the lower back and hamstrings to improve flexibility and relieve tension; commonly scaled by adjusting knee bend.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back, Hamstrings
Secondary Muscles
Glutes, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Hamstrings
8/10Biceps Femoris
Glutes
5/10Glute Max
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds • Breathe fully between holds
How to Perform
Stand facing the anchor point holding the handles at chest height with arms extended and feet hip-width apart.
- Lean back slightly to create tension on the straps.
- Push your hips back and down while keeping your legs straight or slightly bent.
- Lower your torso between your arms until a stretch is felt in the lower back.
- Hold the bottom position while breathing deeply.
- Drive hips forward to return to the starting position.
Coaching Tips
Form Cues
- Hips back
- Arms straight
- Neutral spine
- Sink into hips
Breathing
Exhale as you hinge backward into the stretch; inhale as you return to standing.
Tempo
2-5-2
Range of Motion
Hinge until the torso is parallel to the floor or a deep stretch is felt in the posterior chain.
Safety
Safety Notes
- Avoid if experiencing acute spinal pain
- Ensure anchor point is secure
- Keep movements slow and controlled
Spotting
No spotting required.
Common Mistakes
- Rounding the back
- Bending knees too much
- Pulling with arms
- Holding breath
When to Avoid
- Acute lower back pain
- Spinal injuries
- Recent surgery
Flexibility Needed
- Basic hip hinge mobility
- Shoulder flexibility for arm extension
Build Up First
- Familiarity with TRX setup
- Good posture awareness
Also known as
TRX Lower Back Stretch, Suspension Posterior Chain Stretch, TRX Hip Hinge Stretch
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