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Legs: Ischiocrural Knee Tuck Up

Primary: Legs, Back (gastrocnemius, hamstrings, erector spinae)
Secondary: Shoulders (deltoid)

The muscles of the back of the thigh (hamstrings) will be trained here. It is involved in the pelvisand knee flexion. In addition, besides the hamstring, the torso muscles are trained.

Variosling-Rotate-Ischiocrural-Knie-anziehen-01-cfr-web Variosling-Rotate-Ischiocrural-Knie-anziehen-02-cfr-web
Sling Training Bauchübung

Starting Position

The legs are hooked into the loops. The glutes
are in the air and the shoulder have contact
to the fl oor. The body is completely tense; the
arms are placed with the palms down beside
the body.

Final Position

One leg is bent until the thigh fi nishes just
below 90°. The other leg remains straight.

Movement 1.

One leg will be guided towards the upper body until the hip is fl exed approximately 90°. The
other leg is kept straight and together with the hips and torso in a line.

Movement 2.

The leg is slowly moved back into the starting position until both legs are parallel to each
other.

Hint
By the diff raction of the hip joint, the thigh is brought closer to the body. Keep your upper
body straight and make sure that the body, hips and legs form a line.