TRX Lunge
TRX Lunge trains 7 of the 18 muscle groups Full Coverage tracks: Quads 80%, Glutes 60%, Adductors (inner thigh) 30%, Hamstrings 25%, Abductors (outer hip) 25%, Abs 20%, Calves 15%.
How to do it
- Stand facing away from the anchor point, holding the suspension trainer handles in front of you.
- Place one foot into both foot cradles, extending the leg behind you.
- Brace your core and lower your body by bending the front knee, keeping your torso upright.
- Descend until your front thigh is parallel to the floor or just below, maintaining tension on the suspension trainer.
- Drive through your front heel to return to the starting position, extending the front leg.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 80%
- Glutes 60%
- Adductors (inner thigh) 30%
- Hamstrings 25%
- Abductors (outer hip) 25%
- Abs 20%
- Calves 15%
How it compares
Compared with the Dumbbell Lunges, it loads Quads 10 points higher, Hamstrings 10 points higher, Abs 10 points higher. It needs Suspension trainer where the other uses Dumbbells. Compared with the TRX Pistol Squat, it loads Abductors (outer hip) 25 points higher, Glutes 10 points higher, Quads 5 points lower.
Other ways to train this
Other exercises for the Quads
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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