Zirv Fitness
Strength exercise

TRX Lunge (Suspended)

How to do it

  1. Face away from the anchor point and place the top of one foot inside the suspension trainer's foot cradle behind you, standing on the other leg.
  2. Lower into a lunge by bending the front knee while the suspended rear foot swings back and up behind you.
  3. Keep the core braced and hips level as the front quadriceps control the descent on the standing leg.
  4. Drive through the front heel to return to standing, keeping the suspended leg relaxed rather than pushing off it.
  5. Inhale on the descent and exhale on the drive up, moving at a controlled pace to manage the added balance demand.
  6. Common fault: avoid letting the hips rotate open or rushing the rep before the suspended leg settles.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
TRX / Suspension Trainer
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight