Suspension workout for runners

Suspension workout for runners

Suspension workout for runners



Strong legs and well rounded fitness are keys to help runners avoid injury. By adding some additional strength and stability work using the Suspension straps – runners can improve their balance, stability and boost their performance.

Always make sure the suspension strap is attached securely before your workout. If you are new to exercise or have any health concerns please discuss them with your doctor or healthcare provider before starting a new exercise program.

Suspension jump squat

  • Lightly hold onto the straps of the suspension straps , they are to be used as a guide and to help you balance in this exercise
  • Stand with your feet at shoulder width apart. Suck in your stomach and look forward
  • Putting your weight into your heels, squat down until your knees and hips are at least at 90 degrees
  • Now explosively jump up. When you land, make sure you do so with soft knees
  • Go straight back into the next squat


roll out

Standing suspension strap rollout 

  • Set suspension straps Handles to Chest height
  • Hold the handles one in each hand at chest height standing away from the anchor point
  • Start the movement on the balls of your feet, Feet hip width, soft knees, abs and glutes tight
  • Inhale as you raise your arms at the shoulder joint towards your ears, no movement at the elbow ,finish at full stretch
  • Exhale as you start the down phase, ab tight bringing the arms back down and finish with the firsts in front of the chest

single leg squatt

Suspension Straps Pistol Squat

  • Set the suspension straps handles to chest height
  • Loosely grab the straps of the suspension straps and stand around a foot in front of the fixed point of the suspension straps. The straps are to be used as a guide and to help you balance if you start to feel a little unstable
  • Move all your weight to the left foot and prepare to balance on that foot
  • Lift your right let up straight as high as possible
  • Now squat down as deep as possible while keeping the right leg elevated off the floor. Put your weight into the heel of your left foot to maintain balance, keep your chest and head up and your stomach sucked in
  • Slowly push into the ground with the left heel and raise your body straight up to standing position, keeping the right leg elevated at all times. Now do another rep
  • Once you complete all reps on the left, do the same on the right leg