TRX Lateral Lunge
The TRX Lateral Lunge is a suspension training exercise that targets the legs and glutes while improving hip mobility and frontal plane stability. By using the TRX straps for balance support, it allows for a deeper range of motion and better control than a standard bodyweight side lunge.
Since this exercise relies heavily on hip mobility and groin flexibility, the AI analyzes your RPE and range-of-motion feedback to optimize volume without overstraining the adductors. If your daily recovery metrics (like HRV or sleep quality) indicate fatigue, the app may reduce the intensity to focus on mobility, or if you log knee discomfort, it can intelligently suggest regressions like the TRX Squat to maintain leg volume safely.
Form Cues
- Start with feet together and arms extended holding the handles.
- Step out wide to the side, keeping the trailing leg completely straight.
- Sit your hips back and down as if aiming for a chair behind your lunging heel.
- Keep your chest lifted and maintain light tension on the straps for balance.
- Drive firmly through the heel of the bent leg to return to the starting position.
- Don't pull yourself back up using your arms; rely on your leg strength.
- Don't let the heel of your lunging foot lift off the floor.
- Don't allow the knee of the lunging leg to collapse inward.
- Don't bend the knee of the trailing leg; keep it locked out.
- Don't round your spine or hunch forward as you descend.
Common Mistakes
- Over-relying on arm strength to stand up
- Bending the non-working leg
- Lifting the heel off the ground
- Knee caving inward (valgus collapse)
- Rounding the upper back
Muscles Worked
This exercise primarily targets the quadriceps and glutes, with significant activation of the adductors (inner thigh) due to the lateral movement pattern. It also engages the gluteus medius regarding hip stability and utilizes the core to maintain an upright posture throughout the movement.
Primary
Secondary
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