Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, gluteus max. iliopsoas)
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 ischiocrural power, since the lower has to keep the body for a short time in a straight line.
The following figures illustrate the exercise Sidestaby One-Legged, Upper Knee Pulled:
 |
 |
| Suspension Training Exercise For Abdominals | |
| Starting Position
The lower foot or lower leg is hung up in the loops. The body is laterally supported on the forearm and builds a straight line with the hip. The toes are tightened. |
Final Position
The upper knee is pulled. The wrist is flexed. The hip is lightly raised up and the abdomen is tensed. |
| Movement 1
From the starting position the upper knee is pulled, while the hip joint gets flexed. |
Movement 2
The hip and knee joint is slowly stretched again. |
| Hint:
Keep your lower leg stretched during the whole movement. The more you remove your body from the suspension point, the higher is the tensile load. |
|