Primary: Shoulder, Back, Neck, Arms (deltoideus, erector spinae, trapezius, trizeps brachii)
Secondary: Legs, Abdominals (quadrizeps, sartorius, abdomini)

This exercise stresses besides of the complete upper body muscles the ischiocrural muscles. Primarily the neck musculature and arms get trained. It requires an enormous body tension and is only suitable for advanced persons. This exercise requires the single mode of the VarioSling.

The following figures illustrate the exercise Shoulder Press One-Legged:

sling-training_Schulter_Schulterpresse einbeinig_1.jpg sling-training_Schulter_Schulterpresse einbeinig_2.jpg
Suspension Training Exercise For Shoulder Workout

Starting Position

The body is nearly vertical to the bottom. One leg is hung up in the loop either on the ankle or the shins, depending on the desired intensity. The arms are stretched and placed laterally 15-30cm besides of the head. The back is straight and the gluteal and ischiocrural muscles are tensed.

Final Position

Both elbows are flexed about 90 degree. The head is over the bottom. All muscle groups are tensed.

Movement 1

Starting in a Push-Up position the body moves into the starting position with the desired inclination angle. By flexing the arms the head is approximated to the bottom while the body tension is fully maintained.

Movement 2

Supported by the back shoulder arm and chest muscles the upper body is moved upwards again.


The more vertical your body is positioned, the more difficult the exercise is. Avoid a bending in the hip. The back should always be straight!