Primary: Abdominals, Back, Legs (abdomini, erector spinae, ab/-adduktoren, quadrizeps)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)

The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles.
In this extension the arm is additionally stretched vertically upwards, to foster the body stability.

The following figures illustrate the exercise Sidestaby One Arm Stretched Upward:

sling-training_Bauch_Sidestaby ein Arm nach oben gestreckt_1.jpg
Suspension Training Exercise Abdominals

Starting/Final Position:

Depending on the desired intensity either both feet or both lower legs are hung up in the loops. The body is supported sidewise on the forearm.  The other arm is vertically stretched upwards. The palms point to the VarioSling. The body forms a line with the hip. The toes are tightened.


No motion, only strain of the muscles.


By the help of the forearm you can do compensating movements to avoid a swinging. The more you remove your body from the suspension point, the more intensive the exercise is.