TRX Skater Lunge

Glutes, Quads, Adductors, AbductorsTRX Suspension Trainer

The TRX skater lunge is a single-leg exercise that mimics a speed skater's stride, targeting your glutes, quads, and hip stabilizers.

How to do it

1Grab the TRX handles, stand tall, and shift your weight onto your working leg.

2Lower into a lunge, reaching your back leg back and diagonally behind your front leg.

3Squat to a comfortable depth, keeping your front knee tracking over your toes.

4Hinge slightly forward at your hips while keeping your back flat and straps taut.

5Drive through your front heel to return to the starting position.

Common mistakes

Letting your front knee cave inward, putting dangerous stress on the joint.

Pulling too hard on the straps with your arms, taking load off your legs.

Rounding your back during the forward hinge, losing pelvic control.

Breathing

Inhale as you drop down into the skater lunge. Exhale as you drive up through your heel to start.

Make it harder or easier

To make it easier, reduce your lunge depth and rely a bit more on strap support.

To make it harder, perform the entire movement without letting your trailing foot touch the floor.

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.