TRX Pulse Lunges
TRX Pulse Lunges are a suspension trainer exercise that builds lower body endurance and strength by maintaining constant tension on the quadriceps and glutes. This movement involves holding the bottom position of a split squat and performing small, controlled oscillations to increase metabolic stress.
Because pulse lunges rely heavily on time-under-tension and metabolic burn rather than heavy loading, tracking your RPE is crucial here. Our AI analyzes your perceived exertion alongside your daily recovery data (HRV and sleep) to determine if you have the energy reserves for this high-burn finisher or if a standard stability exercise would be safer. Additionally, if you have a history of knee sensitivity, the system can flag this movement and suggest hip-dominant alternatives to protect your joints while still training the legs.
Form Cues
- Keep your chest lifted and torso upright throughout the set
- Drive your weight through the heel of your front foot
- Maintain a light grip on the TRX handles for balance only
- Pulse up and down within a small 3-4 inch range of motion
- Ensure your front knee tracks in line with your second and third toes
- Don't lean your torso excessively forward over your front thigh
- Don't pull yourself up using your arms; keep the work in your legs
- Don't let your front knee collapse inward
- Don't stand all the way up between reps; keep constant tension
- Don't lift your front heel off the ground
Common Mistakes
- Pulling on the straps for assistance
- Performing full reps instead of pulses
- Leaning too far forward at the waist
- Allowing the front knee to cave inward
- Shifting weight into the toes and lifting the heel
Muscles Worked
This exercise is excellent for isolating the quadriceps and glutes by keeping them under constant mechanical tension at the most difficult part of the lunge. The hamstrings act as stabilizers for the knee joint, while the core muscles must engage continuously to maintain upright posture against the instability of the suspension straps.
Primary
Secondary
Get Personalized Coaching for TRX Pulse Lunges
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.