Primary: Chest, Arms, Back, Shoulder, Abdominals
(pectoralis, trizeps brachii, latissimus, deltoideus, abdomini)
Seconday: Legs, Glutes (quadrizeps, ischiocrurale M., gluteus max.)

This complex full-body exercise trains besides of the muscles of the upper body, also the ischiocrural muscles. Additionally the sense of balance and the coordination get trained.

The following figures illustrate the exercise Lunges with Dips:

sling-training_Ganzkörper_Ausfallschritt_mit engen Dips_1.jpg sling-training_Ganzkörper_Ausfallschritt_mit engen Dips_2.jpg
Suspension Training Full Body Exercises

Starting Position

The upper body is upright, the arms are stretched and lightly besides of the body. One leg is the lunge-leg and is placed in front. Only the ball of the feet of the back leg is placed on the bottom. The weight is on the heel of the lunge-leg.

Final Position

The upper body is diffracted slightly forward. The supporting leg is bent in the knee joint 90° and the patella is positioned at maximum at the height of the toes. The patella of the rear legs is above the ground. The elbows are behind the body on shoulder height. The lower arms point obliquely forward and downward. Both palms facing inward.

Movement 1

The weight is shifted on the lunge-leg, the back-leg remains in the same position and the elbows get flexed.

Movement 2

Using the power of the lunge-leg and the arm and chest-muscles the body is moved back into starting position.


Depending on requirement and desired intensity, you can upright your upper body increasingly with the rump-, or ischiocrural muscles. Keep your body tension upright during the whole movement.