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

The ischiocrural musculature is significantly involved in the straightening of the hip and the flexion in the knee joint. This version of the ischiocrural exercise mainly trains the great gluteus muscle. The ischiocrural muscles and the calves are always tensed and provide retention force.

The following figures illustrate the exercise Ischiocrural with Lifting and Sinking of the Hip:

sling-training_Beine_Ischiocrural_ angewinkelt halten, Hüfte auf und ab_1.jpg sling-training_Beine_Ischiocrural_ angewinkelt halten, Hüfte auf und ab_2.jpg
Suspension Training Leg Exercises

Starting Position

Depending on the desired intensity, the two lower legs or feet are tightened. The feet are at least 30cm away from the suspension point. The knee joints are flexed in an angle of 90 degree and the hip is lightly lowered. The ischiocrural- and rump muscles are strongly tensed.

Final Position

In the final position the buttocks and the lower back is clearly lifted off the ground. The body is completely tensed, the arms are placed on the bottom right next to the body and the palms point downward.

Movement 1

By flexing the knee joints the lower legs / feet and the buttocks get lifted in the air and fixed.

Movement 2

The legs keep the tension, while the hip is controlled moving up and down.


Always try to keep the same knee-joint angle during the up and down motion. You can create back pressure with your arms to avoid an alternation in the legs. The more you remove yourself from the suspension point, the more intensive the exercise is.