TRX Lunge
The TRX Lunge is a challenging unilateral leg exercise that suspends your rear foot in a suspension trainer to build lower body strength and stability. It targets the quadriceps and glutes while demanding significant core engagement to maintain balance.
Because the TRX Lunge demands high stability, the AI monitors your rep consistency and tempo to differentiate between muscular failure and loss of balance. If your HRV or sleep data indicates low recovery, the app may suggest a stable regression like a static lunge to reduce neurological demand and injury risk. Additionally, the system tracks any history of knee discomfort to ensure the volume and intensity remain within a safe threshold for your joints.
Form Cues
- Stand tall and engage your core before descending
- Lower your hips until your front thigh is parallel to the floor
- Drive firmly through your front heel to return to standing
- Keep your front knee aligned with your second toe
- Maintain a vertical front shin throughout the movement
- Don't allow your front knee to collapse inward
- Don't put significant weight on the suspended back foot
- Don't round your shoulders or hunch forward
- Don't let your front knee travel excessively past your toes
- Don't rush the descent and sacrifice stability
Common Mistakes
- Placing too much weight on the rear leg
- Allowing the front knee to cave inward (valgus)
- Setting the TRX straps at the incorrect height
- Hunching the upper body forward
- Losing balance due to lack of core engagement
Muscles Worked
This exercise intensely targets the quadriceps and glutes of the working leg, forcing them to move your bodyweight with minimal assistance. The instability of the suspension trainer recruits the hamstrings, adductors, and core muscles heavily to maintain alignment and prevent rotation.
Primary
Secondary
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