Primary: Legs, Glutes (quadrizeps, ischiocrurale M., ab-/adduktoren, sartorius)
Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren)
By lifting the stretched legs during the crouch-phase, the abductors get significantly stressed. This exercise is solely performed in a deep crouch. The arms are always stretched.
The following figures illustrate the exercise Crouch Side to Side with Abduction:
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| Suspension Training Leg Exercises | |
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Starting Position The weight is shifted on the bent leg. The center of gravity is lightly shifted in direction of the flexed knee. The other leg is stretched. The upper body is upright. The arms are stretched and the palms point to each other. |
Final Position In the final position the stretched leg is raised upwards. The whole weight is on the flexed leg. |
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Movement 1 The leg that has to be placed outward is lifted and stretched, until the patella has reached hip level. The balance must be kept while the arms are stretched. The lifted leg is placed 50-100cm away from the other leg on the bottom. The weight is shifted on the set leg until a considerable tension in the inner thigh of the stretched leg is recognized.The stretched leg is controlled moved upwards; thereby the balance must be remained. Then the leg is set down again. During the whole exercise the back remains upright. |
Movement 2 Thereafter, the body is re-erected. Now, the other leg is lifted and placed on the previously bent leg 50-100 cm away. Body weight is shifted far to the set leg to a significant stress in the stretched inner thighs is felt. The extended leg is controlled moves upward, while the balance must be actively maintained. Then the leg is set down again. During the whole movement of the back remains straight. |
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Hint: The set leg should be maximal flexed in an angle of 90 degrees. The longer the stretched leg is kept in the air, the higher is the intensity. |
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