TRX Lunge to Knee Drive

Quads, Glutes, Hip FlexorsTRX Suspension Trainer

A functional single-leg movement that builds leg strength, glute power, and balance. Adding the knee drive works your hip flexors and core.

How to do it

1Place one foot in the TRX cradle behind you and stand tall on your supporting leg.

2Lower into a lunge by bending your front knee and sliding your suspended leg back.

3Keep your front knee tracking in line with your foot; don't let it buckle inward.

4Drive through your front heel to extend your hip and stand back up.

5Drive your back knee up in front of you at the top and hold your balance.

Common mistakes

Letting the front knee collapse inward, putting unwanted strain on the joint ligaments.

Leaning too far forward with a rounded back, taking work away from the glutes.

Rushing the top lock-out without holding balance, reducing core engagement.

Breathing

Inhale as you lower into the lunge; exhale as you drive up and lift your knee.

Make it harder or easier

To make it easier, reduce your lunge depth. To make it harder, hold a two-second pause at the bottom.

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.