Vidéos
Instructions
- Stand facing away from the TRX anchor point and place one foot into the TRX handle behind you.
- Keep your front foot flat and aligned under your hip.
- Lower your back knee toward the ground while bending your front leg to about 90 degrees.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of reps, then switch legs.
Technical Tips
- Keep your torso upright and core engaged for balance.
- Do not let your front knee pass beyond your toes.
- Ensure the TRX strap remains taut throughout the movement.
Breathing Tips
- Inhale as you lower into the lunge.
- Exhale as you press back up to the starting position.
Restrictions médicales
- Avoid if you have knee instability or patellar tendon issues.
- Not recommended for individuals with severe balance impairments.
- Use caution if recovering from ankle or hip injuries.
The TRX Lunge is a dynamic lower body exercise that utilizes suspension training to enhance strength, stability, and coordination. This unilateral movement emphasizes the quadriceps and glutes while actively engaging the core and stabilizing muscles due to the instability created by the suspended rear foot. Unlike traditional lunges, the TRX Lunge demands more balance and body control, making it a highly effective option for functional strength development. The suspension strap allows for a greater range of motion and reduces pressure on the back leg, which can be beneficial for joint health and rehabilitation contexts. This exercise is ideal for athletes and fitness enthusiasts aiming to improve lower body strength, enhance balance, and correct muscle asymmetries. The TRX Lunge can be adapted to various fitness levels by adjusting tempo, depth, or incorporating assistance from hand support. Its focus on single-leg strength also contributes to better performance in running, jumping, and general athletic movements.
What muscles does the TRX Lunge target?
The TRX Lunge primarily targets the quadriceps and glutes while also engaging the hamstrings, calves, and core for stability.
Is the TRX Lunge suitable for beginners?
The TRX Lunge is best for intermediate users due to its balance challenge, but beginners can start with bodyweight lunges before progressing.
How is the TRX Lunge different from a regular lunge?
The TRX Lunge adds instability with a suspended rear foot, increasing core engagement and balance demand compared to a standard lunge.
Can I use the TRX Lunge for rehabilitation?
Yes, when performed with proper control and under guidance, the TRX Lunge can support rehabilitation by improving joint mobility and muscle coordination.
How many sets of TRX Lunges should I do?
Start with 2–3 sets of 8–10 reps per leg, focusing on form and balance, and increase volume as strength improves.