Video
Instructions
- Anchor the TRX straps and adjust them to mid-calf length.
- Stand sideways to the anchor point and place one foot in the TRX strap.
- Keep the grounded foot pointed forward and the suspended leg extended to the side.
- Bend the standing leg into a side lunge while keeping the suspended leg straight.
- Push through the heel of the grounded foot to return to the starting position.
Technical Tips
- Keep the chest upright and core engaged throughout the movement.
- Ensure the knee of the standing leg tracks over the foot.
- Avoid collapsing inward at the hip or knee.
Breathing Tips
- Inhale as you lower into the lunge.
- Exhale as you push back to the starting position.
Restrizioni mediche
- Groin or inner thigh injuries
- Knee instability or ligament injuries
- Acute hip joint conditions
The TRX Adductor Lunge is a unilateral lower body exercise designed to target the inner thigh muscles using a suspension trainer. This movement enhances strength, balance, and mobility, making it ideal for functional training routines. By using the TRX straps, the non-weight-bearing leg is suspended laterally, increasing core engagement and joint stabilization requirements. The primary objective of the exercise is to build adductor strength while also working the glutes, quadriceps, and core muscles. It's an effective way to address muscular imbalances and improve athletic movement patterns, especially for sports requiring lateral agility. This exercise is particularly beneficial for individuals looking to increase lower body control, enhance range of motion, and reduce injury risk through improved pelvic and femoral stability. With its dynamic, controlled movement and reliance on body weight, the TRX Adductor Lunge fits well into intermediate to advanced fitness programs.
What muscles does the TRX Adductor Lunge work?
The TRX Adductor Lunge primarily targets the adductors while also engaging the quadriceps, glutes, core, and external obliques for stability and control.
Is the TRX Adductor Lunge good for improving balance?
Yes, this exercise challenges your balance and coordination by involving a suspended leg and requiring core activation throughout the movement.
Can I do the TRX Adductor Lunge if I have knee pain?
It's best to avoid this exercise if you have knee pain or instability, as the lateral movement and single-leg load can place stress on the joint.
How many reps of the TRX Adductor Lunge should I do?
Start with 8–12 controlled reps per side, focusing on proper form and gradually increasing volume as strength and stability improve.
Do I need to warm up before doing TRX Adductor Lunges?
Yes, a proper warm-up including dynamic stretches and mobility drills is essential to prepare the hips and groin for this unilateral movement.