TRX Crossing Balance Lunge
The TRX Crossing Balance Lunge is a unilateral lower-body exercise that targets the quadriceps, glutes, and adductors using suspension straps for stability. By crossing the rear leg behind the front leg in a curtsy motion, this movement specifically emphasizes the outer glute and improves hip mobility.
Because this movement challenges balance and hip mobility, the AI monitors your RPE and training duration to detect neuromuscular fatigue, often indicated by a drop in stability before strength fails. It integrates your recovery data, such as sleep and HRV, to determine if you have the coordination required for this complex movement today. If you report knee or hip pain, the system recalls these triggers and can instantly suggest a linear variation like the TRX Split Squat to maintain volume without the rotational stress.
Form Cues
- Keep light tension on the TRX straps throughout the set
- Drive firmly through your front heel to stand up
- Hover your back knee just above the floor without touching
- Keep your chest lifted and hips square to the anchor point
- Track your front knee in line with your second toe
- Don't pull yourself up using your arms
- Don't let your front knee collapse inward
- Don't rest your back foot on the ground between reps
- Don't twist your torso excessively to the side
- Don't let the TRX straps go slack
Common Mistakes
- Over-relying on arm strength
- Touching the back foot down
- Rotating hips away from center
- Allowing the front knee to cave in
- rounding the upper back
Muscles Worked
This exercise primarily targets the quadriceps and gluteus maximus, with a unique emphasis on the gluteus medius and adductors due to the rotational 'curtsy' angle. The TRX straps engage the upper body and core for stability, while the hamstrings act dynamically to control the descent and stabilize the knee.
Primary
Secondary
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