Primary: Legs, Glutes (quadrizeps, ischiocrurale M., ad-/abduktoren)
Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren)
By lifting one leg up, a high instability is created, which must be compensated by the supporting leg and the arms. By placing the lifted leg outward, the ab-, and adductors of the diagonal leg get stretched and stressed. In this exercise you can switch the legs if you want to.
The following figures illustrate the exercise Squat Side to Side:
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| Suspension Training Leg Exercises | |
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Starting Position The upper body is lightly leaned backward. The arms are stretched and the palms point to each other. The leg that is placed outwards is lifted until the patella has reached hip level. |
Final Position
The weight is shifted on the bent leg. The weight is lightly shifted forward in direction of the bent knee. The other leg is stretched. The upper body is upright. |
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Movement 1 The leg that has to be placed outward is lifted until the patella is on one level with the hip joint. The balance must be maintained with stretched arms. The lifted leg is placed 50-100cm away from the other leg on the bottom. The weight is shifted on the leg until a clear tension in the inner thigh of the stretched leg is recognized. |
Movement 2 Afterwards the body gets straightened up again. Now the other leg is raised and placed 50-100cm away from the leg on the ground. The weight is shifted again until a clear tension in the inner thigh of the stretched leg is recognized. |
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Hint: The set leg should be flexed 90 degree in the knee joint, to make sure that the feet completely touch the ground. Depending on the desired intensity you can place your leg wider or shorter from the other one. |
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