Primary: Legs, Shoulders (quadrizeps, ischiocrurale M., deltoideus)
Secondary: Chest, Glutes, Abdominals (pectoralis, gluteus max., abdomini)

The upright lunge trains besides of the leg and chest muscles additionally the anterior shoulder muscles. The opening movement stretches the whole chest area.

The following figures illustrate the exercise Lunges Upright:

sling-training_Ganzkörper_Ausfallschritt_aufrecht_1.jpg sling-training_Ganzkörper_Ausfallschritt_aufrecht_2.jpg
Suspension Training Full Body Exercises

Starting Position

The legs are in a wide stepping stand. The palms point forward. The shoulders are placed on the same height, the back is upright. The VarioSling is tensed.

Final Position

The body weight is shifted to the front bent leg. The rear knee is lowered. The arms are straight, lower arms are behind the shoulder blades. The upper body is upright.

Movement 1

The weight is pushed forward onto the leg in front. Simultaneously the forearms are moved behind the shoulder blades until a remarkable tension is noticed.

Movement 2

Afterwards the upper body is moved into the starting position with support of the chest and shoulder muscles.


The width of the stepping position determines the intensity. The patella of the leg in front should be maximal on the level of the tiptoes. If necessary you can either upright your body with the power of the shoulder- and arm muscles or the power of your ischiocrural muscles.