//TRX Lunge

TRX Lunge

Main Muscles worked

  • Quads
  • Outer thighs

Secondary muscles worked

  • Groins
  • Calves
  • Glutes
  • Hamstrings
  • Hip flexors

Difficulty: Intermediate

How to do the Exercise

Step 1: Secure the TRX cable ensuring that the handles are suspended to the calves.

Step 2: The top of the foot should be faced down as you place the right foot in the harness suspended harness.

Step 3: Step the left foot forward.

Step 4: Bend the left knee. Make a 90-degree angle by squatting downwards.

Step 5: Complete one repetition by standing back up. Repeat steps according to the desire amount of repetitions. Switch legs and relatively follow the steps above.


  • Avoid extending the front knee past the toes.
  • The farther you step out, the more you isolate the glute and hamstring muscles. The nearer you step out the more you isolate the quad muscles.
  • Maintain your balanced and control your speed when you move up and down.


Primarily, the TRX Lunge is an alternative and calisthenics exercise that targets the quads. Secondly, it also targets the calves, glutes, groin, hamstrings, hip flexors and outer thighs.

As you use the TRX Suspension, you can try different lunge variations such as the Lunge, the BOSU Ball Lunge,  and the 3 Way Lunge.

By |2017-12-28T17:36:43+09:30December 28th, 2017|Trx Home|Comments Off on TRX Lunge

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