TRX lunge

3 × 10-12 c/u  ·  Equipment: TRX

Muscle groups: Legs & glutes

How to do trx lunge

1. Set the TRX handles at mid-height and place one foot in each cradle, facing away from the anchor point.
2. Step forward with your free leg and keep the straps taut with your arms extended slightly in front of your chest.
3. Lower by bending the knee and hip of the standing leg until the thigh is nearly parallel to the floor.
4. Let your rear knee travel close to the floor without resting it, keeping the torso tall and core braced.
5. Push through the standing leg to return to the start position under control.
6. Finish the reps on one side, then switch legs while keeping tension on the straps.

Mistakes to avoid

• Do not rest your rear knee on the floor, as that removes tension from the quad and makes the move static.
• Keep the front knee tracking in line with your toes; never let it cave inward.
• Do not grip the TRX hard or lean your torso forward; the arms are only for balance.
• If you feel knee pain or lose balance during the descent, shorten the range and lower more slowly.

Progression

• For the first 2-3 weeks master the technique with bodyweight at 10-12 reps per leg.
• Then increase volume to 3-4 sets of 12-15 or slow the descent to 3 seconds to raise time under tension.
• Once you hit 15 clean reps, add weight held in your hands (a plate or dumbbells) or move to a jumping variation if your level allows.