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

This exercise trains the hamstrings, buttocks and lower back. It requires a lot of body tension. Especially the mounted limb is loaded. The exercise is performed in the engagement mode.

The following figures illustrate the exercise Lower Back Hip Side to Side One-Legged:

sling-training_Rücken_Lower Back Hüfte Seite zu Seite einbeinig_1.jpg sling-training_Rücken_Lower Back Hüfte Seite zu Seite einbeinig_2.jpg
Suspension Training Exercise For The Back

Starting Position

One leg is hung up and stretched in the loop either with the heel or with the lower leg, depending on the desired intensity. The lumbar vertebrae area and the buttocks are clearly lifted off the ground. The shoulder girdle and the head are placed on the bottom. The arms are placed sidewise next to the body as support. Gluteal ischiocrural and back muscles are tensed.

Final Position

The hip is moved to one side. The legs remain parallel. Arms and body are tensed.

Movement 1

The hip is moved controlled to one side. The power is generated in the back and the arms.

Movement 2

The hip is slowly moved back to the middle.


The more spacious you execute the exercise, the more effective it is. Try to rest 1-2sec in the final position and avoid swinging.