TRX Balance Lunge
The TRX Balance Lunge is a unilateral lower-body exercise that targets the quadriceps and glutes by suspending the rear foot in TRX straps. This movement challenges stability and core strength while isolating each leg to correct muscle imbalances.
Since this unilateral movement requires significant stability, our AI analyzes your RPE and rep performance per leg to detect strength asymmetries. If your recovery metrics (HRV, sleep) indicate fatigue, the app may suggest a floor-based regression to ensure safety, as balance is often the first capacity to diminish when the nervous system is not fully recovered.
Form Cues
- Stand tall with your chest lifted
- Drive through your front heel to stand
- Keep your front knee aligned with your second toe
- Engage your core to maintain balance
- Lower until your front thigh is parallel to the floor
- Don't let your front knee cave inward
- Don't allow your back knee to touch the floor
- Don't hunch your shoulders forward
- Don't bounce at the bottom of the rep
- Don't place your front foot too close to the anchor
Common Mistakes
- Placing front foot too close
- Excessive forward leaning
- Rushing the tempo
- Lack of core engagement
- Allowing knee valgus (caving in)
Muscles Worked
This exercise places a high demand on the quadriceps and glutes of the working leg to drive the movement against gravity and instability. The core musculature and hip stabilizers work intensely to maintain upright posture, while the hamstrings assist in controlling the descent.
Primary
Secondary
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