Primary: Legs, Glutes (quadrizeps, ischiocrurale M., gluteen)
Secondary: Back, Arms, Shoulder (latissimus, erector spinae, trizeps brachii, deltoideus)

The lunge belongs to the most elemental leg-exercises. The vertical arm position stresses the equilateral muscles in the abdomen-, back- and shoulder area. Furthermore the sense of balance gets trained as well. The stretched arm remains permanently under tension. This exercise requires the Single Mode of the VarioSling.

The following figures illustrate the exercise Lunges with Stretched Arm:

sling-training_Ganzkörper_Ausfallschritte mit gestrecktem Arm_1.jpg sling-training_Ganzkörper_Ausfallschritte mit gestrecktem Arm_2.jpg
Suspension Training Full Body Exercises

Starting Position

the upper body is upright and lightly bent to one side. The legs are hip width apart and placed in a position that the VarioSling is tensed. The arm on the VarioSling is vertically stretched upward, the palm points to the head.

Final Position

In the final position the leg that is nearer to the VarioSling is widely placed forward and flexed about 90 degree. The outer leg builds an obtuse angle in the knee joint. The upper body is upright and the stretched arm is tensed.

Movement 1

The leg which is nearer to the VarioSling is raised and placed forward. The outer leg is flexed up to an obtuse angle. The stretched arm supports the body tension with a strong draught.

Movement 2

The backward movement is initiated by the active press of the supporting leg. Finally the legs are hip width apart again.


The weight has to be completely on the ball of the feet of the leg in front. Do not move your patella beyond the top of the foot. In the optimal situation you should flex your knee joint of the foot in front about 90 degree. You can vary the intensity in the rump and anterior shoulder muscles by varying the strength of the arm pull.