Primary: Back, Legs (erector spinae, ischiocrurale M., ab-/adduktoren)
Secondary: Shoulder (deltoideus)

This exercise trains the posterior part of the upper leg, the buttocks and the lower back. The pelvis is clearly lifted off the bottom. It requires a high body tension.

The following figures illustrate the exercise Lower Back Abduktion:

sling-training_Rücken_Lower Back Abduktion_1.jpg sling training Ruecken Lower Back Abduktion 2
Suspension Training Exercise For The Lower Back
Starting Position

Both legs are hung up in the loops with the heels or with the ankles, depending on the desired intensity. The legs are stretched. The lumbar vertebrae area and the buttocks are clearly lifted off the bottom. The legs are parallel. The shoulder girdle and the head are placed on the ground. The arms are positioned sidewise to the body as support. Leg and back muscles are tensed.

Final Position

Both arms are stretched and spread to one side. Together with the rump they build a V. The buttocks and the lumbar vertebrae area are lifted in the air.

Movement 1

Both legs are moved simultaneously to one side (abduction).

Movement 2

The legs get slowly moved together again (adduction).


Avoid a sagging of the hip during the motion. The nearer you place the arms on the body, the more difficult it is to stay in balance. The more you abduct the legs, the more intensive the exercise is.