TRX Curtsy Lunge
The TRX Curtsy Lunge is a suspension training exercise that targets the glutes, quadriceps, and adductors by combining a reverse lunge with a lateral crossover step. Using the TRX handles provides upper-body stability, allowing for a deeper range of motion and increased activation of the gluteus medius compared to standard lunges.
Iridium tracks this exercise as a glute-biased lunge variation, often scheduling it to manage sub-muscle-group fatigue when your quads are already tired from conventional squatting.
Form Cues
- Keep your chest lifted and eyes forward facing the anchor
- Hold the handles lightly for balance rather than pulling yourself up
- Step your back leg diagonally behind your front leg
- Drive through the front heel to return to standing
- Keep your hips square to the anchor point throughout the movement
- Don't grip the handles tightly or pull with your biceps
- Don't let your hips rotate toward the back leg
- Don't allow the front knee to collapse inward
- Don't round your spine or hunch forward
- Don't slam your back knee into the floor
Common Mistakes
- Pulling up with arms
- Twisting hips during movement
- Front knee caving inward
- Taking too shallow of a step
- Resting weight on the back foot
Muscles Worked
This movement is highly effective for building the gluteus maximus and quadriceps while placing significant emphasis on the gluteus medius and inner thighs due to the crossover angle. The suspension trainer allows you to offload some bodyweight to focus purely on the mechanics of the hip hinge and knee flexion without balance being the limiting factor.
Primary
Secondary
Get Personalized Coaching for TRX Curtsy Lunge
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.