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Exercise overview
Training details
QuadricepsGlutesHamstringsRear DeltsUpper Back
Equipment
Suspension Trainer
Sets × reps
3 × 12
Rest
1 min
How to perform it
Step-by-step instructions
- 01Face the anchor holding both suspension handles and lean back slightly with the straps taut and arms forward.
- 02Sit into a squat with your hips back, feet grounded, and chest lifted.
- 03Drive through both feet to stand while opening your arms out to the sides into a T-shaped fly.
- 04Finish tall with soft elbows, controlled shoulders, and your body supported by strap tension.
- 05Bring the handles together as you sit smoothly into the next squat.
Use this exercise in a plan