TRX Lunge

A beginner-friendly unilateral lower body exercise using a suspension trainer to target the quadriceps and glutes, while also engaging the hamstrings and gluteus medius for stability.

How to do it

1. Stand facing away from the anchor point with the suspension trainer straps behind you, hands on your hips or free for balance.
2. Place the top of one foot in the foot cradles and extend that leg behind you.
3. Brace your core and lower your body by bending the front knee, keeping your torso upright.
4. Descend until your front thigh is parallel to the floor or just below, maintaining tension on the suspension trainer.
5. Drive through your front heel to return to the starting position, extending the front leg.
6. Complete all reps on one side, then switch legs and repeat per side.

Tips

• Keep your front knee tracking over your toes, avoiding inward collapse.
• Maintain a neutral spine throughout the movement, preventing excessive arching or rounding.
• Control the eccentric (lowering) phase to maximize muscle engagement.
• Adjust your distance from the anchor point to modify difficulty.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Glutes (medius), Hamstrings