Primary: Abdominals, Back, Legs  (abdomini, erector spinae, ab/-adduktoren, 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 trains the ab- and adductors very well. Furthermore the M. Sartorius is stressed. The muscle is responsible for the flexion and stabilization in the knee and hip joint.

The following figures illustrate the exercise Sidestaby with Spread Legs:

sling-training_Bauch_Sidestaby mit Beine spreizen_1 sling-training_Bauch_Sidestaby mit Beine spreizen_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 sidewise on the forearm. The body builds a straight line with hip. The toes are tightened.

Final Position

In the final position the legs are spread backwards or forwards. Hip and body build a straight line. The toes are tightened.

Movement 1

One leg is shifted forward or backward. Rump and ischiocrural muscles stay tensed.

Movement 2

The legs are brought back into the starting position without a tilt of the hip.


You can alternate the move of the legs. The more you remove yourself from the suspension point, the more intensive is the exercise.