Primary: Legs, Glutes (quadrizeps, ischiocrurale M., gluteus max.)

Secondary: Back, Arms (latissimus, teres maj., bizeps brachii, palmarflexoren)

The one-legged squat requires a good stability and balance of the supporting leg. By lowering the buttocks backward, the knee joint (patella) is relieved and the muscles get specifically trained.

The following figures illustrate the exercise Squat One-legged:

sling-training_Beine_Kniebeuge_einbeinig_1 sling-training_Beine_Kniebeuge_einbeinig_2
Suspension Training Leg Exercises

Starting Position

Standing on one leg, the upper body is lightly leaned backward. The arms are stretched and the VarioSling is under tension. At the beginning of the motion, the swinging leg is lightly raised backward in the air.

Final Position

The arms are stretched and the upper body is upright or lightly leaned forward. The weight is on the heel of the supporting leg. The back leg is lowered backwards. The knee of the swinging leg is strongly flexed and points in direction of the bottom.

Movement 1

The body is moved down backward by flexing the supporting leg. Simultaneously the swinging leg is flexed and lowered backwards.

Movement 2

The body is raised up by the power of the supporting leg. Then the supporting leg is stretched in the hip and the knee joint.


The weight has to be completely on the heel of the supporting leg. Do not move your knee of the supporting leg over the level of your tiptoes. The more you lower the back leg, the more intensive the exercise is.