TRX Reverse Lunge: how to do it right
In short: Rear lunge with TRX suspension that targets the front leg's quadriceps under heavy tension in the lengthened position.
How to do it, step by step
- 1Standing, one foot in the TRX loop behind you, the other flat on the floor, torso upright.
- 2Lower by bending the front knee, let the rear leg travel back with the strap, front knee moving forward.
- 3Go for the maximum depth where the quad is lengthened, thigh close to parallel, without slamming the knee to the floor.
- 4Brake the descent over 2 to 3 seconds, total control, no bounce at the bottom.
- 5Come back up by pushing through the front heel to near knee extension.
- 6Keep your trunk braced and your hip stable throughout the set.
The mistake to avoid
Don't let your front knee cave inward: keep it aligned with your toes.
Other common mistakes
- Fast descent and bounce at the bottom: brake over 2 to 3 seconds to really load the stretch with no jerk.
- Shortened range that steals the whole point of the movement: go down to the maximum controlled depth.
- Torso collapsing forward: keep the trunk braced and vertical to target the quadriceps.
- Front knee caving inward: align knee and foot to protect the joint.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings
Quadriceps of the front leg as prime mover, notably the vastus medialis, lateralis and intermedius for knee extension. The glutes (gluteus maximus) and hamstrings stabilize the hip and brake the descent. The TRX removes the rear support and concentrates the load on the front leg, which raises the demand on the quads and the bracing.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Forward Lunges ›
- Bulgarian Split Squat ›
- Band Lunges ›
- Kettlebell Goblet Walking Lunge ›
- Alternating Jump Lunge ›
Frequently asked questions
How do I do this lunge correctly?
Standing, one foot in the TRX loop behind you, the other flat on the floor, torso upright. Lower by bending the front knee, let the rear leg travel back with the strap. Brake the descent over 2 to 3 seconds to the maximum controlled depth, without slamming the knee to the floor. Come back up by pushing through the front heel to near extension.
How far down do I go?
Go for the maximum depth where the quad is lengthened, thigh close to parallel, without slamming the knee to the floor. The tension is greatest at the bottom on this movement, so never cut the bottom range: it is what makes the result.
Where should I feel it pulling?
The work should focus on the quadriceps of the front leg, especially in the stretch at the bottom. The glutes and hamstrings stabilize the hip and brake the descent, so feeling them a bit is normal. If you feel nothing in the front of the thigh, your torso is probably leaning too far forward: straighten it up and keep the trunk braced.
How fast should I go down?
Brake the descent over 2 to 3 seconds, total control, no bounce at the bottom. The way up can be more forceful. On this lunge the difficulty is not the load but the control: the slow tempo is what really loads the quadriceps in the lengthened position.