TRX Forward Lunge with Chest Stretch
A dynamic mobility exercise using suspension straps to combine a unilateral leg strengthening movement with an active chest opener. It targets the quadriceps and glutes while stretching the pectorals and anterior deltoids.
Since this movement bridges the gap between mobility and strength, our AI coaching helps regulate your volume based on your daily recovery status and HRV data. If you report upper body tightness or poor sleep quality, the app can recommend extending the duration of this exercise to facilitate better blood flow and range of motion without overtaxing your nervous system. By tracking your RPE, the system learns your flexibility limits to prevent overstretching while ensuring you achieve an effective stimulus.
Form Cues
- Step forward until your back leg is nearly straight and your front knee is stacked over your ankle
- Open your arms wide into a 'T' or 'Y' shape as you descend into the lunge
- Keep your core tight and chest lifted throughout the movement
- Press firmly through your front heel to return to the starting position
- Maintain tension on the straps at all times
- Don't allow your lower back to arch excessively as you open your arms
- Don't let your front knee collapse inward past your big toe
- Don't shrug your shoulders up toward your ears while stretching
- Don't let the straps go slack at the top of the movement
Common Mistakes
- Hyperextending the lumbar spine
- Stepping too far forward or too short
- Rushing the stretch portion of the rep
- Using the arms to pull back up instead of the legs
Muscles Worked
The lunge component primarily engages the quadriceps and glutes for lower body stability and strength. Simultaneously, the movement provides a deep, dynamic stretch for the pectoralis major and minor (chest) and anterior deltoids, while the core stabilizers work to prevent spinal hyperextension.
Primary
Secondary
Get Personalized Coaching for TRX Forward Lunge with Chest Stretch
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.