Primary: Legs, Chest, Shoulder (quadrizeps, ischiocrurale M., pectoralis, deltoideus)
Secondary: Abdominals, Arms, Glutes (abdomini, trizpes brachii, gluteus max.)

Besides of the ischiocrural muscles this version of the Lunges trains the chest muscles in connection with the anterior part of the shoulder muscles. The exercise requires the Single Mode of the VarioSling.

The following figures illustrate the exercise Lunges with One-Armed Fly:

sling-training_Ganzkörper_Ausfallschritt_mit einarmiger Fly_1.jpg sling-training_Ganzkörper_Ausfallschritt_mit einarmiger Fly_2.jpg
Suspension Training Full Body Exercises

Starting Position

In the starting position the back is upright and the upper body is lightly bent forward. One arm is stretched forwards; the other arm is crossed behind the back.

Final Position

In the final position the arm that is diagonal to the lunge-leg is stretched sidewise from the body and tensed. Chest muscles and abdomen are tensed as well. The palm points forward. The anterior and posterior leg is flexed.

Movement 1

The upper body is slowly leaned forward, thereby a lunge is executed. The arm that is diagonal to the front leg is moved aside and is tensed. The arm gets nearly stretched and moved in front of the body.

Movement 2

The body is moved back into starting position by using the chest and ischiocrural muscles.


Your body remains stretched during the whole exercise. Only the according arm and the legs are in motion. In the last phase of the arm aperture you should do the lunge and thus relieve the shoulders.