Primary: Legs, Arms (quadrizeps, ischiocrurale M., gluteen, bizeps brachii)
Secondary: Back (erector spinae, latissimus, palmarflexoren)

Besides of the thigh-, and gluteal muscles, this version of the deep squat additionally trains the upper back. It requires a good sense of balance and it is very intensive. The healthy knee can be flexed more than 90 degrees.

The following figures demontrates the exercise Legs, Pistols with Arm Action:

sling-training_Beine_Pistols_mit Armeinsatz_1 sling-training_Beine_Pistols_mit Armeinsatz_2
Suspension Training Leg Exercises

Starting Position

The upper body is leaned back. The arms are flexed and the palms point to each other. The weight is shifted on the heel of the supporting leg. The upper body is tensed.

Final Position

The knee joint of the supporting leg is flexed. The arms are stretched and the upper body is upright.

Movement 1

The body is lowered by a flexion in the knee of the supporting leg. Thereby the arms get stretched. The lifted leg must stay in the air and therefore it is stretched forward.

Movement 2

From the deep position the upper body is straightened up by an active flexion of the arms and a stretch of the legs.


If knee problems are known, you should not flex the knee joint more than 90 degree. The weight is generally on the heel and the knee must not be moved over tip toe level. Make sure that the hip is not sagging during the flexion.