Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, iliopsoas, ischiocrurale M.)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)
The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. This version trains the hip flexor and the abdominal muscles very effective. Body tension and balance are extremely important.
The following figures illustrate the exercise Sidestaby Lifting Hip:
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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 loop. The body is laterally supported on the forearm. The body builds a straight line with its hip. The toes are pulled. |
Final Position In the final position the legs are stretched, the toes are pulled. The hip joint is lifted up and folds backwards. Hip joint upper body builds an obtuse angle. |
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Movement 1 The toes are pulled towards to head while the knee joints are stretched. |
Movement 2 By stretching the hip the body is moved back into the starting position. |
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Hint: Try to keep your ankles always flexed, to improve your knee stability. The more you pull your toes towards the head, the more intensive is the exercise. |
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