TRX Curtsy Lunge

quads, glutes, abductorsTRX Suspension Trainer

The TRX Curtsy Lunge reaches your leg diagonally behind you to target your glutes, quads, and hip abductors while improving hip mobility and leg stability.

How to do it

1Place one foot into the TRX strap and stand tall on your working leg.

2Lower into a lunge, reaching your suspended leg diagonally behind your standing leg.

3Keep your hips as square as possible, avoiding excessive pelvic twisting.

4Bend your working knee to a comfortable depth while staying stable.

5Drive through your front heel to stand back up to the starting position.

Common mistakes

Twisting your hips along with the back leg, reducing abductor activation and putting torsion on the front knee.

Shifting weight onto the suspended back leg, taking load off the working leg.

Slouching or rounding your back, shifting stress to your lower back and throwing off balance.

Breathing

Inhale as you reach diagonally down. Exhale as you push back up to the start.

Make it harder or easier

To make it easier, decrease your lunge depth and diagonal reach.

To make it harder, slow down your tempo.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.