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

This exercise primarily trains the abdominal- and ischiocrural muscles. The higher the tension on the arms is, the stronger the abdominal muscles get trained. This is a good full body exercise with a high coordinate demand.

The following figures illustrate the exercise Lunges with Pullover:

sling-training_Ganzkörper_Ausfallschritt_Pullover_1.jpg sling-training_Ganzkörper_Ausfallschritt_Pullover_2.jpg
Suspension Training Full Body Exercises

Starting Position

Your body is upright and lightly leaned forward. The arms are stretched and the palms point downward.

Final Position

The weight is shifted on the leg in front. The patella is maximal placed on the level of the tiptoes. Both knee joints are flexed in an angle of 90 degree. The arms are stretched upward and the palms point forward.

Movement 1

The upper body gets slowly leaned forward; simultaneously the lunge-leg is placed far in front. The arms move upwards.

Movement 2

An active motion of the stretched arms downwards and the squeeze of the lunge-leg raise the upper body back into starting position.


Depending on requirement and desired intensity, you can upright your upper body increasingly with the back- or ischiocrural muscles.