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

Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren)

The squat is one of the most elemental exercises of the leg-workout. By lowering the buttocks backward the knee joint (patella) is relieved and the musculature gets specifically trained.

The following figures illustrate the exercise Squat with Stretched Arms:

sling-training_Beine_Squat_Arme gestreckt_1 sling-training_Beine_Squat_Arme gestreckt_2
Suspension Training Leg Exercises
Starting Position

Standing on both legs, the upper body is lightly leaned back. The arms are long and the VarioSling is under tension.

Final Position

In the final position the arms are stretched and the upper body is upright and eventually lightly leaned forward. The weight is on the heels. The knee joints are strongly flexed. The heels are completely placed on the bottom.

Movement 1

The body is moved backward by flexing both legs up to the desired angle.

Movement 2

The body is straightened up again by the power of the legs. The legs are stretched in the hip and the knee joint, the back remains upright.


The weight must be completely on the heels of both legs. Do not move your knee over the top of your foot. The deeper you lower your buttocks, the more intensive the exercise is. If knee problems exist, you should not move below a flexion of 90 degree.