Primary: Back, Glutes, Legs (erector spinae, gluteus max, ischiocrurale M., iliopsoas)
Secondary: Shoulder (deltoideus)

In this exercise, the focus is placed on the lower back portion. The pelvis is significantly raised
from the ground. This variant of the „Lower Backs“ trains the hamstrings (ischiocrural M.) and
the large Glutes muscles (gluteus max.). The height and the distance of the suspension point
controles the stress level. It requires a lot of body tension. The exercise is performed in the single-

The following figures illustrate the exercise Lower Back Free Leg Pull:

sling-training_Rücken_Lower Back freies Bein anziehen_1.jpg sling-training_Rücken_Lower Back freies Bein anziehen_2.jpg
Suspension Training Exercise For the Lower Back

Starting Position

Depending on the desired intensity both legs are stretched and hung up in the loops either with the heels or with the lower legs. The lumbar vertebrae area and the buttocks are placed clearly over the bottom. The legs are parallel. The shoulder girdle and the head are placed on the ground. The arms are positioned sidewise of the body as support. Ischiocrural-, gluteal and back muscles are tensed.

Final Position

The free leg is pulled towards the chest as far as possible. The leg in the loop builds a straight line in extension with the upper body. The buttocks and the lumbar vertebrae area are lifted in the air.

Movement 1

The free leg is pulled towards the chest and flexed under high body tension. The leg in the loop remains stretched.

Movement 2

The free leg gets stretched again.


The nearer you move the leg towards the chest, the stronger you stress your hip flexors.