Primary: Legs (quadrizeps, ischiocrurale M., gluteus max.)
Secondary: Back (erector spinae)

This exercise primarily trains the great gluteal muscle and the fore- and back side of the thigh. According to the coordination, the lunges are very exacting. This exercise requires the Single Mode of the Variosling.

The following figures illustrate the exercise Lunges:

sling-training_Beine_Lunge_1 sling-training_Beine_Lunge_2
Suspension Training Leg Exercises

Starting Position

The upper body is upright, the hands are opened and the palms point to each other while the arms are lightly flexed. One leg is hung up in the loops with the tibia or the foot. The weight is fully on the supporting leg. The heel of the foot in the loops points to the suspension point.

Final Position

The upper body remains upright; the leg that is moved back is flexed, according to the desired intensity. The supporting leg is flexed in an angle of 90 degree. The weight is shifted on the heel.   The arms are kept in a sprinting position. The according arm of the back leg is bent and points up forward. The other arm vertically points downward. 

Movement 1

The leg in the loop is moved backward, the upper body remains upright.

Movement 2

By stretching the supporting leg and pulling up the leg in the loop, the upper body gets raised up again. The arms are moved diagonal.


The upper body should not rotate. The leg in the loop should always be in one line with the suspension point. You can also keep your arms stretched in front of the body or place them on your hips. The more you remove yourself from the suspension point, the higher is the tensile load and the intensity of the exercise.