Videos
Instructions
- Stand upright holding TRX handles with both hands, arms extended in front.
- Step one leg diagonally behind the other into a curtsy lunge position.
- Lower your body by bending both knees to approximately 90 degrees.
- Keep chest upright and TRX straps under tension throughout.
- Push through the front heel to return to the starting position.
- Complete all repetitions on the same leg, then switch to the other side.
Technical Tips
- Engage your core to maintain balance and control.
- Keep the front knee aligned with the toes and avoid inward collapse.
- Maintain constant strap tension to assist stability without over-relying on the arms.
- Ensure a full range of motion without letting the rear knee touch the ground.
Breathing Tips
- Inhale as you step back into the curtsy position.
- Exhale as you push up and return to standing.
Medical restrictions
- Knee injuries or instability
- Hip joint limitations
- Lower back pain or spinal compression conditions
- Poor balance or vestibular disorders
The TRX Crossing Balance is a dynamic lower body exercise that targets the glutes, quadriceps, and adductors while enhancing core stability and balance. Performed with suspension straps, this curtsy-style lunge variation incorporates unilateral movement and cross-body coordination to challenge proprioception and improve muscular control. Unlike traditional lunges, the crossing motion places increased demand on hip stabilizers and gluteus medius, making it ideal for functional training and injury prevention. The TRX support system enables scalable difficulty by adjusting foot placement and body angle, offering a safe yet effective option for users seeking enhanced movement quality. This version emphasizes completing all repetitions on one leg before switching, reinforcing unilateral control and balanced neuromuscular adaptation.
What muscles does the TRX Crossing Balance work?
The TRX Crossing Balance primarily targets the glutes, quadriceps, and adductors, while also engaging the core, hamstrings, and hip stabilizers for balance and control.
Is the TRX Crossing Balance good for improving balance?
Yes, the TRX Crossing Balance is highly effective for improving balance and stability by engaging the core and lower body muscles through unilateral, coordinated movement.
Can beginners do the TRX Crossing Balance safely?
Beginners can perform the TRX Crossing Balance safely by using a shorter range of motion and keeping the movement slow and controlled to develop coordination and strength progressively.
Why should I do all reps on one leg before switching?
Performing all reps on the same leg enhances unilateral strength, coordination, and neuromuscular adaptation, which improves balance and functional movement symmetry.
How do I make the TRX Crossing Balance more challenging?
To increase difficulty, add a deeper lunge, slow the tempo, or perform the movement without TRX assistance once proper form and balance are developed.