Suspension Lunge
TRX rear-foot-elevated lunge — single-leg work with the back foot in suspension straps.
Level: Intermediate
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quads and glutes of the front leg drive the work. The trunk braces against the unstable suspended back foot.
How to perform
Setup
Face away from the anchor. Place one foot in both straps behind.
Execution
Lower into a lunge by bending the front knee to 90 degrees. Keep the torso upright. Drive through the front heel to return to standing.
Common mistakes
- Front knee shooting past the toes.
- Pushing off the back foot.
- Torso pitching forward.
- Asymmetric volume.
- Letting the back foot swing.
Progressions and regressions
Regress to bodyweight lunges. To progress, hold dumbbells.
Programming notes
Single-leg work. 3 sets of 6-10 per side, twice a week.
