TRX Side Lunge

quads, glutes, adductorsTRX Suspension Trainer

The TRX Side Lunge builds strength in your quads, glutes, and inner thighs while developing lateral movement control and groin flexibility.

How to do it

1Stand side-on to the TRX anchor and secure one foot into the strap.

2Stand tall on your working leg, keep your torso upright, and brace your core.

3Gliding your strapped leg out to the side, bend your working knee and hip into a side lunge.

4Lower to a comfortable depth while keeping your working foot flat on the floor.

5Drive through your working heel to return to the standing position.

Common mistakes

Lifting your working heel off the floor, overloading the ankle and shifting load into the knee.

Letting your working knee cave inward, placing strain on the knee ligaments.

Dropping down too fast, risking an inner thigh strain due to loss of control.

Breathing

Inhale as you lower into the side lunge. Exhale as you push back up.

Make it harder or easier

To make it easier, reduce your lunge depth.

To make it harder, sink lower and hold at the bottom for a couple of seconds.

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.