Primary: Back, Arms (latissimus, erector spinae, teres maj., trapezius, rhomboideus, supra-/infraspinatus, deltoideus, bizeps brachii, brachoradialis)
Secondary: Legs, Glutes (ischiocrurale M., gastrocnemius, gluteus max.)

This exercise combines two classics, namely the rowing motion and the squat. It trains both the ischiocrural and the back muscles.

The following figures illustrate the exercise Low-Row Squat:

sling-training_Rücken_Low Row Squat_1.jpg sling-training_Rücken_Low Row Squat_2.jpg
Suspension Training Exercise For The Back

Starting Position

The body is upright. The arms are flexed in the elbows. The elbows are placed tight on the body. The palms point towards each other. The feet are hip width apart.

Final Position

The knees are flexed in an angle of 90 degree and the hip is in a right angle towards the upper legs. The back remains straight and the arms remain tensed. The weight is on the heels. The arms are stretched and placed in front of the body. The palms point towards each other.

Movement 1

The buttocks are slowly moved towards the bottom until the knee joints are 90 degree flexed. During the downward movement, the arms get stretched.

Movement 2

By a simultaneous flexing of the arms and stretching of the knee joints with support of the arm back and ischiocrural muscles, the body gets straightened up again.


You can decide on your own, which musculature you want to use to get straightened up. Either you press yourself up with the ischiocrural muscles, or you pull yourself up with the help of the arm and back musculature.