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

The exercise “Sidestaby” trains the stability and power of the lateral rump and hip muscles. This version requires a high power in the legs. Additionally the hip flexor and the abdominal muscles get trained.

The following figures illustrate the exercise Sidestaby One Knee Pulled:

sling-training_Bauch_Sidestaby ein Knie anziehen_1 sling-training_Bauch_Sidestaby ein Knie anziehen_2
Suspension Training Exercise For Abdominals

Starting Position

Depending on the desired intensity either both feet or both lower legs are hung up in the loops. The body is supported laterally on one forearm. The body builds a straight line with its hip and the toes are tightened.

Final Position

One knee is pulled to the upper body, the other one is stretched. The according hip joint is flexed. The abdomen is tensed and the toes are pulled upwards.

Movement 1

From the starting position one knee is pulled to the body while the hip gets flexed.

Movement 2

The hip and knee joint get slowly stretched again.


Make sure your hip joint is tensed enough and raise it lightly. The more you remove your body from the suspension point, the higher is the tensile load.