Videos
Instructions
- Stand upright facing the anchor point, holding the TRX handles with arms slightly bent.
- Shift your weight onto one leg and step the opposite leg backward into a lunge position.
- Lower your hips, keeping the front knee aligned above the ankle and the back knee just above the ground.
- Push through the front heel to return to the starting standing position, bringing the back leg forward.
- Repeat the movement with the same leg stepping back and returning forward for the entire set, then switch sides.
Technical Tips
- Keep the front knee aligned with your toes at all times.
- Engage your core and glutes to maintain balance throughout the motion.
- Control the movement — avoid letting the rear knee slam into the ground.
- Maintain upright posture with a neutral spine; don’t lean back on the straps.
Breathing Tips
- Inhale as you lower into the reverse lunge.
- Exhale as you push back up to the standing position.
Medical restrictions
- Knee injuries or instability
- Severe balance disorders
- Recent hip or ankle surgery
The TRX Reverse Lunge is a dynamic lower-body movement that utilizes suspension straps to enhance control and balance. In this variation, each repetition involves stepping one leg back into a deep lunge, then returning it fully to the starting position, rather than keeping it in a static stance. This forward-backward motion emphasizes functional coordination, leg power, and joint mobility while maintaining muscular tension throughout the set. The TRX system offers support and helps users maintain optimal posture and balance, making the exercise suitable for a wide range of fitness levels. It is ideal for building unilateral strength, improving symmetry, and training balance in a safe and scalable way.
Does the rear leg return forward on every rep in a TRX reverse lunge?
Yes, in a proper TRX reverse lunge, the rear leg returns to the starting position after each repetition, promoting balance and coordination.
Is the TRX reverse lunge good for beginners?
Yes, the TRX reverse lunge is beginner-friendly and provides assistance with balance and form, making it accessible to most users.
Which leg works the most in a TRX reverse lunge?
The front leg does most of the work, especially the quadriceps and glutes, while the rear leg helps with balance and movement control.
How many reps should I do on each leg with TRX reverse lunges?
Perform 8 to 12 reps on one leg, returning the back leg forward each time, then switch sides to ensure balanced development.
Is stepping back and returning forward important in reverse lunges?
Yes, bringing the leg back to the starting position improves coordination, dynamic balance, and full range of motion engagement.