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:

sling-training_Bauch_Sidestaby einbeinig, oberes Knie anziehen_1 sling-training_Bauch_Sidestaby einbeinig, oberes Knie anziehen_2
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.


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.