Primary: Back, Legs (erector spinae, ischiocrurale M., ab-/adduktoren)
Secondary: Shoulder (deltoideus)
This exercise puts the focus on the lower part of the back. The back is clearly lifted off the ground. It is coordinative more demanding and requires much body tension. It requires the Single Mode.
The following figures illustrate the exercise Lower Back One-Legged Abduction:
|Suspension Training Exercise For The Back |
One leg is hung up with its feet or heel in the loop and stretched depending on the desired intensity. The lumbar vertebrae area and the buttocks are clearly over the bottom. The legs are parallel. The shoulder girdle and the head are placed on the bottom. The arms are placed sidewise of the body on the bottom as support.
The free leg is straddled to one side. The leg in the loop builds a straight line in the extension with the upper body. The buttocks and the lumbar vertebrae area are lifted in the air.
The free leg is moved aside under high body tension (abduction).
The leg gets slowly moved back into starting position (abduction).
Avoid a sagging of the hip during the motion. Make sure that you move the leg aside in one layer.