Vidéos
Instructions
- Adjust the TRX straps to mid-length and face away from the anchor point.
- Hold one handle in each hand and extend your arms forward slightly.
- Step one foot back into a staggered stance with the rear heel elevated.
- Lower your rear knee toward the ground while keeping the front knee over the ankle.
- Explosively push off the front leg to return to the starting position.
- Repeat for the desired reps before switching legs.
Technical Tips
- Maintain a strong plank alignment throughout the movement.
- Keep core engaged to avoid torso rotation or collapse.
- Drive through the front heel for maximum power and control.
Breathing Tips
- Inhale as you lower into the lunge.
- Exhale forcefully as you push back up to standing.
Restrictions médicales
- Knee instability or recent knee surgery
- Ankle sprains or Achilles tendon injuries
- Lower back pain or lumbar disc issues
The TRX Sprinter Start is a dynamic bodyweight exercise performed using suspension straps, designed to build lower-body power, unilateral strength, and coordination. Ideal for athletes and functional fitness enthusiasts, this movement simulates an explosive sprint start while engaging the core and stabilizing muscles. By leveraging the resistance of the TRX straps, users activate the glutes, quadriceps, and hamstrings through a single-leg lunge pattern, while improving balance and postural control. This makes it especially beneficial for developing athletic performance, enhancing hip mobility, and increasing lower-body force output. The instability provided by the TRX forces the user to engage the core and smaller stabilizing muscles, contributing to better proprioception and joint integrity. Suitable for intermediate users, the TRX Sprinter Start supports progressive overload through tempo variation and can be integrated into strength circuits, agility drills, or conditioning workouts.
What muscles do I work with the TRX Sprinter Start?
The TRX Sprinter Start primarily targets the glutes, quadriceps, and hamstrings while also engaging the core, hip stabilizers, and lower legs for balance and control.
Is the TRX Sprinter Start good for runners?
Yes, the TRX Sprinter Start is excellent for runners as it mimics the sprint start motion, strengthens key running muscles, and improves explosive leg drive and balance.
How can I make the TRX Sprinter Start more challenging?
To increase difficulty, you can add a jump at the top, slow the tempo for more control, or perform the movement with a weighted vest while maintaining form.
Can beginners do the TRX Sprinter Start?
Beginners can perform a simplified version by limiting range of motion and focusing on controlled movements before progressing to the full dynamic form.
Is the TRX Sprinter Start safe for people with knee issues?
The TRX Sprinter Start may not be suitable for individuals with knee instability or pain; it's important to consult a professional before performing it.