TRX Reverse Lunge to Knee Drive
The TRX Reverse Lunge to Knee Drive is a functional unilateral lower-body exercise that combines a reverse lunge with an explosive hip flexion movement. It targets the quadriceps and glutes while using suspension straps to assist with stability and core engagement.
Because this movement requires significant neuromuscular coordination and single-leg balance, your AI coach analyzes your daily HRV and sleep data to ensure your central nervous system is recovered enough for stability work. By tracking your RPE and rep performance, the app learns your fatigue threshold for unilateral exercises, auto-adjusting volume to prevent form breakdown as your stabilizers tire. Additionally, if you log knee discomfort, the system can recommend regressions that limit range of motion or reduce impact while still targeting the same muscle groups.
Form Cues
- Keep light tension in the TRX straps throughout the movement
- Drive firmly through your front heel to return to standing
- Explosively drive the back knee up toward your chest at the top
- Maintain a tall chest and engaged core during the descent
- Control the step back into the lunge slowly
- Don't pull yourself up using your arms
- Don't let your front knee collapse inward
- Don't allow slack to develop in the straps
- Don't round your upper back forward
- Don't slam your back knee into the floor
Common Mistakes
- Over-reliance on arm strength
- Allowing the front knee to cave in
- Leaning too far forward at the hips
- Rushing the downward phase
- Lack of core engagement causing wobbling
Muscles Worked
This exercise primarily builds strength in the quadriceps and glutes through the lunging pattern, while the explosive knee drive heavily recruits the hip flexors and deep core stabilizers. The unilateral nature of the movement forces the glute medius to work harder to maintain pelvic alignment, helping to correct left-to-right strength imbalances.
Primary
Secondary
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