TRX Suspension Lunge

quads, glutes, hamstringsTRX Suspension Trainer

The TRX Suspension Lunge is a single-leg exercise that targets your quads, hamstrings, and glutes. It builds single-leg strength while engaging deep core stabilizers and testing your balance.

How to do it

1Place one foot into the TRX strap and stand on your working leg at a comfortable distance from the anchor.

2Keep your torso upright, brace your core, and lock in your balance.

3Smoothly bend your working knee to lower into a lunge while driving the suspended leg backward.

4Lower to a comfortable depth, ensuring your front knee tracks over your toes.

5Drive through your front heel with control to return to the standing position.

Common mistakes

Shifting weight onto the back suspended leg, unloading the working leg and messing up balance.

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

Leaning excessively forward without bracing your core, overloading your lower back.

Breathing

Inhale as you lower into the lunge. Exhale as you drive up to the starting position.

Make it harder or easier

To make it easier, reduce your lunge depth.

To make it harder, increase your depth or add a 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.