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

The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. The exercise provides many possibilities to vary the position.

The following figures illustrate the exercise Abdominals: Sidestaby Arm on Hip:

sling-training_Bauch_Sidestaby Arm an Hüfte_1.jpg
SuspensionTraining Exercise For Abdominals
Starting/Final 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 one forearm. The body forms a line with the hip and the toes are tightened.


No motion only strain of the muscles.


You can tighten your toes in order to increase knee stability!
The further you removing the body from the suspension, the more intense the exercise!