Balance Trainer TRX Front to Back Lunges
A complex unilateral leg exercise that combines forward and reverse lunges using a TRX for support and a balance trainer for instability. This movement challenges the quadriceps, glutes, and core while improving dynamic balance and coordination.
Because this exercise demands high neural drive for stability, the AI analyzes your daily HRV and sleep data to ensure your nervous system is recovered enough for balance work. If you have a history of knee pain, the app tracks your feedback and rep performance to detect struggles with stability, potentially recommending a stable floor-based regression. Additionally, by monitoring rep tempo, the AI helps ensure you aren't using the TRX straps to pull yourself up, ensuring the load remains on your leg muscles.
Form Cues
- Keep your chest lifted and shoulders down
- Maintain light tension on the TRX straps
- Drive through the heel of your working foot
- Engage your core to stabilize your hips
- Move fluidly between the forward and backward lunge
- Don't pull your body weight up with your arms
- Don't let your front knee collapse inward
- Don't round your upper back
- Don't slam your knee into the balance trainer
- Don't rush the transition between lunges
Common Mistakes
- Pulling excessively with arms
- Leaning too far forward
- Knee caving inward
- Putting too much weight on the back foot
- Lack of core engagement
Muscles Worked
This exercise primarily targets the quadriceps and glutes through a large range of motion during both the forward and reverse phases. The instability of the balance trainer forces the core, adductors, and smaller ankle stabilizers to work intensely to maintain alignment, making it highly effective for functional lower body strength.
Primary
Secondary
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