Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren sartorius, quadrizeps)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)
The exercise “Sidestaby” trains the stability and power of the lateral rump- and hip muscles. The lifting (abduction) of the leg trains the small gluteal muscles, which are located in the buttocks and provide a stabilization of the hip.
The following figures illustrate the exercise Sidestaby One-Legged with Abduction:
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| Suspension Training Exercise for Abdominals and Lateral Stabilization |
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Starting Position Depending on the desired intensity, one foot or lower leg is hung up in the loops. The body is supported laterally on the forearm. The body builds a straight line with the hip. The toes are tightened. |
Final Position The free leg is lifted upwards. The hip is placed over the bottom. |
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Movement 1 The free leg is lifted upwards and is hold for a short time, while the body is strongly tensed. |
Movement 2 Then the leg is slowly and controlled moved backwards to the starting position. |
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Hint: Make sure to train both sides. The longer you keep your leg in the final position and the more you remove your body from the suspension point, the more intensive is the exercise. |
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