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

The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. This version additionally trains the great hip flexor (m. iliopsoas).

The following figures illustrate the exercise Sidestaby Both Knees Upward Movement:

sling-training_Bauch_Sidestaby beide Knie anziehen_1 sling-training_Bauch_Sidestaby beide Knie anziehen_2
Suspension Training Exercise For Core Workout Sidestaby

Starting Position

Depending on the desired intensity one foot or lower leg is hung up in the loops. The body is supported laterally on its fore arm. The body builds a straight line with its hip and the toes are tightened.

Final Position

Both knees are tightened. The hip joint is flexed. The buttocks are lightly raised.

Movement 1

From the starting position both knees are pulled towards the chest, the hip joint gets flexed.

Movement 2

The hip and knee joints get slowly stretched again.


Avoid a sagging of the hip, by maintaining your body tension.