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Quads

TRX Lunge

The TRX Lunge is a strength exercise with a TRX for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 17% and quads (vastus medialis) 15%.

Level: BeginnerEquipment: TRXMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Adjust the TRX straps to mid-length and face the anchor.
  2. Hold one handle in each hand at chest height, elbows bent, and step back until the straps are taut.
  3. Step one foot back and lower until the back knee is just above the floor.
  4. Push through the front heel to return to the start, using the straps for balance.
  5. Alternate legs each rep.

Tips

  • Keep light tension in the straps; the legs do the lifting.
  • Stay upright and let the straps steady you, not pull you.

Common mistakes

  • Pulling on the straps to stand up.
  • Letting the straps go slack.
  • Front knee caving inward.

Muscles worked by the TRX Lunge

  • Gluteus maximus Primary21%
  • Quads (vastus lateralis) Primary17%
  • Quads (vastus medialis) Primary15%
  • Gluteus medius Secondary10%
  • Adductors Secondary9%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Obliques Stabilizer4%
  • Calves (soleus) Stabilizer3%
  • Upper abs Stabilizer2%
  • Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Stepping forward means braking with the quads. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.

TRX Lunge alternatives

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the TRX Lunge work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The gluteus medius, adductors and quads (rectus femoris) assist.

Is the TRX Lunge good for beginners?

Yes. The TRX Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the TRX Lunge?

For example the Barbell Lunge, Barbell Walking Lunge and Dumbbell Walking Lunge. They train mostly the same muscles, some with different equipment.

How do you make the TRX Lunge harder?

Add weight or reps, or move on to the Barbell Lunge and Barbell Walking Lunge.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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