Primary: Legs (quadrizeps, ischiocrurale M., gluteus max.)
Secondary: Back (erector spinae)
This exercise mainly trains the great gluteal muscle and the fore- and back part of the thigh. This version of the Lunges has a very high coordinative level and requires a very good balance. The safe execution of the Lunges is the basic requirement. This exercise requires the Single Mode of the VarioSling.
The following figures illustrate the exercise Lunges with Jump:
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| Suspension Training Leg Exercises | |
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Starting Position The upper body is upright, the hands are opened and the palms point inward. The hands are hold in a sprinting position. One leg is hung up on the shin or foot in the loop. The arm, whose equilateral leg is in the loop, is flexed in the elbow joint in an angle of 90 degree. The weight is on the supporting leg. The heel of the leg in the loop points towards the suspension point. |
Final Position The upper body remains upright during the flight phase. The leg in the loop is pulled up to hip level and the according arm points downwards with its tips of the finger. The supporting leg is stretched in the air, and the arm of the same side is moved up forward. |
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Movement 1 The leg in the loop is moved backward, the upper body remains upright. Both knees get flexed and the body is lowered back downwards. |
Movement 2 From this position the supporting leg gets stretched explosively, parallel, the other knee is pulled up to hip level. The arms do compensating motions. The landing is on the stretched leg, afterwards the leg in the loop is moved again backward and the supporting leg is flexed. |
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Hint: A diagonal movement of the arms produces a good balance. The more you remove yourself from the suspension point, the higher is the tensile load and the intensity of the exercise. You should place yourself in a great distance towards the suspension point to make sure that the VarioSling does not twist. |
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